Hi, and I sure hope that I can help you. My son is an OPTA, does therapy of this kind. I could ask him about different excersises and therapy if you would like. He may be able to print some specifics out for you. I would be willing to ask him. I would not go to a chiropracter, unless your neurologist recommended it at this time. Steriod shots, well after all the trouble there has been, I am not sure about them at this point. They in any case are a temporary fix, and if there is a real issue with the back, they do not last long. I had Ketamine infusions which did OK for about 4 months each. I had surgery after that. Massage is also a good part of PT. If you can get massage, it is alot less expensive than PT. I wish you all the best. ginnie