Advice

Fast relief depends on the underlying cause of your back pain. Here’s a general strategy that works for many acute episodes…

Immediate Action Plan

Stop aggravating activities – Avoid bending, twisting, or lifting.

Rest smart – not still – Avoid bed rest, but rest in a neutral position (e.g., lying on your back with knees supported).

Apply Ice or Heat

• Ice for the first 24 – 48 hours if inflammation is present.
• Heat afterward to loosen tight muscles.

Try Gentle Movement

• Stretch lightly after a short rest period.
• Short walks can reduce stiffness and improve circulation.

Use OTC Anti-Inflammatory Medication

• Ibuprofen or naproxen can relieve pain and swelling.

If symptoms persist or worsen after a few days, or involve numbness, weakness, or shooting leg pain, seek medical evaluation.