Physical therapists are not expensive, and most times prescribe a set of exercises to do at home. If your condition is really bad, you might go in for a visit once a month for six months. So you might be out $500, if you have a high deductible plan.

I would also like to point out that if you are over 30, you got something that needs to be fixed that a Physical Therapist can fix. Don't go your whole life in pain or even annoyance.