Not medical advice, might be bad for your health. Take ibuprofen 500mg for a day or 2 to reduce inflammation -- not long term.

Make your arm (bend to the shape) like a teacup handle laying near a wall in a hallway. Roll your body weight against your arm to the wall to reset your spine -- Carefully!

You might feel a 'pop' when the vertebrae that may be off its pad reseat.