Clients are always asking "What do I do until next time?" and I love this question.
Everyone's case is so unique it is impossible to give a "standard set" of exercises or suggestions, there are however, certain things that provide general benefit to most of the population.
1. Pay attention to your body. Note the subtle changes and ask yourself, what was different in the last 24 hours? The last week? The last month? Is it consistent? Is this a positive change? Putting together layers of information makes figuring out the underlying issue possible.
2. Stay Mobile. Keep moving with respect to your body. If you can't walk then bike, stretch, do seated exercises, etc. Be creative but keep moving. Pay attention to How you move; are your feet straight? Do your knees buckle when you stand? Focus on your basic mechanics and train your body to execute proper mechanics. The body wants to be healthy and move correctly, sometimes you have to help it. Meeting with a trainer, doing yoga, videoing yourself are all ways of doing so.
3. Try new things. Make small changes. Keep track. Part of preventing a problem is identifying your triggers. If you cut out bread, how do you feel? If you add green veggies what does the body do? Do you sleep better if you read a book instead of a screen? Maybe there is a pattern and maybe there isn't, each tells us something. Be honest and truthful with yourself as you discover what works for you.
These are all things your therapist cannot do for you, your massage therapist is limited by the information you provide and what you do in-between appointments. Getting healthy is a journey, it takes time, experimentation and a team to progress. You never know what you may discover along the way.