Back pain: quick relief, simple fixes, and when to get help

Back pain is one of the most common complaints I hear. It can hit suddenly after lifting something heavy or slowly after weeks of bad posture. The good news: most back pain improves with a few simple changes you can use today.

First rule—keep moving. Bed rest for more than a day usually makes pain worse. Short walks and gentle activity help blood flow and speed healing. Avoid heavy lifting and twisting for a few days, but don’t lie down all day.

Fast relief you can try right now

Ice for the first 48 hours if the pain started suddenly. Use ice packs for 15–20 minutes every few hours to reduce swelling. After 48 hours switch to heat to relax tight muscles—heat packs or a warm shower work well.

Over-the-counter pain relievers can help. Ibuprofen or naproxen reduce inflammation and pain. Acetaminophen can help if you can’t take NSAIDs. Follow the label and check with your doctor if you take other meds.

Try gentle stretches for lower back tightness. Hold each stretch 20–30 seconds and repeat a few times a day:

- Knee-to-chest: lie on your back, pull one knee toward your chest.

- Cat–cow: on hands and knees, round then arch your back slowly.

- Hamstring stretch: sit and reach for your toes with a straight back.

Do light core work—planks and bridges—for stability once acute pain improves. Stronger core muscles support your spine and cut the risk of repeat pain.

Fix your daily habits to prevent flare-ups

Check your posture at work. Sit with feet flat, hips slightly higher than knees, and a small lumbar support behind your lower back. Stand up and move every 30–45 minutes.

Lift correctly—bend your hips and knees, keep the load close, and push through your legs. Carrying heavy bags on one shoulder causes imbalance; use a backpack or switch sides often.

Sleep matters. On your back, put a pillow under your knees. On your side, place a pillow between your knees. A medium-firm mattress usually supports the spine best.

If you’re overweight, losing even a few pounds reduces stress on your lower back. Low-impact cardio (walking, swimming) helps pain and supports weight loss without jarring the spine.

See a physical therapist if pain lasts more than 4–6 weeks. They’ll give a tailored plan for mobility, strength, and posture. For severe or unusual symptoms—numbness in the groin, sudden bowel or bladder changes, high fever, or progressive weakness—get medical help right away. Those are red flags that need urgent evaluation.

Back pain is common but treatable. Use short-term pain control, start gentle movement, fix posture and lifting habits, and get help if warning signs appear. Small changes now can keep your back working well for years.