you really ought to see a therapist, even if all you do is pay for one visit out of pocket and to get set up with a home therapy routine. then you know you're doing things correctly and safely. There are a lot of places that'll work with you if you're self-pay, I had one once that'd do the initial appointment and then pay like 10 buck a visit to come use their stuff on your own, but you could get advice if you had a question, you just couldn't get the therapist's undivided attention without paying a separate fee for a visit.