(1) Get enough sleep
Pain is the number one cause of insomnia. Inadequate sleep will make back pain worse. To treat the many forms of sleep problems that accompany chronic lower back pain, many options are available such as medication, relaxation techniques and other behavioural and psychological techniques. Often a combination of approaches will work best.
Core muscles of the body, the ab and back muscles, don’t get much use during normal daily activities. However, they play a critical role in supporting the lower back.
(3) Soothe the Pain with Ice and Heat
Back pain almost always comes with some level of inflammation, and ice is the best natural way to reduce it. Ice also helps by acting as a local anaesthetic, and by slowing the nerve impulses, which in turn interrupts the pain-spasm reactions between the nerves in the affected area. Heat application has two primary benefits: 1) it helps blood circulate in the affected area of the low back, and blood brings healing nutrients, and 2) it inhibits the pain messages being sent to the brain.
(4) Release your endorphins
Any activity that gets your blood pumping for a sustained period will release pain relieving endorphins into your system. Try to incorporate any form of exercise that is tolerable into your daily routine e.g walking, if the pain is not too severe. In addition to exercise, other activities can also help release endorphins, such as massage therapy, breathing deeply, meditation and acupuncture. https://www.nhs.uk/conditions/back-pain/treatment/