Treating back pain depends on the underlying cause, severity, and duration of symptoms. Here’s a general guide: 1. Immediate Relief Rest and Activity Modification: Avoid heavy lifting or prolonged sitting. Gentle movement is often better than complete bed rest. Cold/Heat Therapy: Apply ice packs in the first 24-48 hours to reduce inflammation. Use heat packs after 48 hours to relax muscles and improve blood flow. Over-the-Counter Pain Relief: 2. Professional Medical Treatments Physical Therapy: A physiotherapist can guide exercises to strengthen back muscles and improve posture. Chiropractic Adjustments: May help with spinal alignment issues. Injections: Medications: Muscle relaxants or prescription painkillers for persistent or severe pain. Surgical Options: Rarely needed but may be considered for herniated discs, spinal stenosis, or other structural issues. 3. Long-Term Management Regular Exercise: Low-impact activities like walking, swimming, or yoga strengthen back muscles and improve flexibility. Ergonomic Adjustments: Use supportive chairs and maintain good posture at work and home. Weight Management: Excess weight can strain the lower back. Stress Management: Techniques like mindfulness or meditation can prevent muscle tension.