Rest – This is the number one cure for back pain yet, most people ignore it. Forcing your back to twist and turn can create even worse pain. You'll need to sleep, sit or rest in the most comfortable position you can find for your body. Use extra pillows behind your back, knees and feet. Some people find comfort lying on the floor with their bottom against the couch and their knees at an angle over the seat cushions. Don't begin walking until you have rested and built your strength up again. Let the back heal before any exercise is attempted.
Hot or Cold – This is entirely up to you. Whichever feels better for your back, ice it or heat it. The idea is to do one to help alleviate the pain as quickly as possible. Add an anti-inflammatory medication over the course of the first few days and your back will be feeling much better in about three or four days time.
Stretching – When you're able, begin gentle stretching. This is the best treatment for back pain. A simple bend at the waist and let your arms and gravity take over allows your lower back to stretch and heal after 4 or 5 minutes.
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