To help reduce inflammation, use ice to relieve pain in the first 48 hours following minor back injury. Ice can be applied for 20 minutes on and 20 minutes off.
After 48 hours you can try alternating between ice and heat. Again stick with the 20 minutes on, 20 minutes off approach.
2. KEEP MOVING
You might think that lying on the couch or lying on the bed all day will help you relieve your back pain, but the truth is you should keep moving.
You can certainly take it easy, but don’t stop moving. An easy walk and light stretches may also help relieve back pain.
To avoid back pain, ensure that the muscles in your back and the muscles that support your back are healthy and strong. Doing stretching exercises regularly for the abdominal, hip and pelvic muscles will not only help improve your posture, but these exercises will also help protect your back.
Stretching helps improve flexibility and also helps muscles to stay healthy. If you sit on a computer all day, be sure to get up and stretch every 20-30 minutes. If you standing for long periods, be sure to give yourself a break by bending forward and to the sides to a comfortable stretching position.
5.WATCH YOUR POSTURE
Poor posture can lead to back, neck and shoulder pain and even headaches. Make sure you sit and stand with proper posture. In addition, always be sure to lift with proper posture and lifting technique. https://www.nhs.uk/conditions/back-pain/treatment/