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Thank you for the question. I understand. IF exercise helps, I do not recommend moving to anything with a needle. If exercise helps, you should be doing more exercise.
The next step after exercise would be oral medications, such as these:
For the general public, these may be safely taken to help build up anti- inflammatory levels during an illness. Ibuprofen is best taken with food to avoid stomach discomfort, and both Naproxen and Ibuprofen may be safely taken together with Tylenol for additive effect. Those who take these medications as prescribed, with consistency over several days, typically feel more relief than when they are taken sporadically.
I would not suggest injections unless these medications do not work for you.
here are some options for exercises
Here is a selection of orthopedic stretches and exercises for you:
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