Back pain is a powerful thing. Any ailment that makes it impossible to even sit comfortably, sometimes prompts dedicated workers to call in sick, and every now and then single-handedly creates a prescription drug addict has my respect. I’ve been lucky enough to never experience the really ugly side of back pain, but I’ve had a sore back and the occasional twinge, and I can extrapolate from there: back pain sucks.
The good news for sufferers of real back pain is that it can usually be treated at home. In fact, do-it-yourself back pain remedies are often more effective than any drug, chiropractic manipulation, or massage. In spite of that fact, I’ve included some ideas of where to look if you want or think you need professional treatment for back pain. Also, please note that the suggestions below are intended to treat acute back pain, not a chronic problem (see the difference at left). If your back continues to hurt for more than a week without improvement even while you follow the steps below, you may have an injury you can’t care for yourself; see a doctor.
Back Pain Treatment and Prevention
Treat your back well during the day. Back pain is usually a sign that you’ve strained or injured your spine or back muscles, and most of us do things during the day that can have exactly that result if we aren’t careful. The classic suggestion, of course, is to use your legs rather than your back when you lift things—and not just heavy things. Bend at the knees, not the waist, even if you’re just picking up a paperclip from the floor. If your job involves standing for long stretches of time, give your back muscles a rest by putting one foot at a time on a low stool and switching feet periodically. Or, if you sit for most of the day, try not to spend the whole time in the same position. The healthiest posture is a gentle, relaxed curve with your whole back supported by your chair, but even if you’re in this position, you should get up and move around every couple of hours.
Treat your back well at night. While you sleep, your spine should be supported in its gently curved natural position. A medium-firm mattress is best, because a very soft mattress will leave your spine unsupported and likely to shift into unhealthy curvatures, and a very firm mattress can push the spine into an unnaturally straight position. Either way, you’ll probably wake up with aches and twinges. If you can’t afford a new mattress, try modifying the one you have with a board between the box spring and mattress to increase firmness or a cushioned pad or featherbed under the sheet to add softness. You might also adjust your sleeping position; back sleepers get the most support, and side sleepers can keep their spines in the right position by putting a pillow between their knees.
When severe back pain makes everyday activities excruciating, it’s good to take some time off from them—but not too much time. Rest gives your back a chance to repair itself and keeps you from doing it any further damage, but more than a couple days of taking it easy in bed usually does more harm than good. Muscles weaken surprisingly quickly when they aren’t being used, and weak muscles take longer to recover from injury. Don’t overdo it, but do try to get back to most of your regular activities after about two days of rest.
Regular exercise is extremely important to preventing back problems, and it can even help relieve back pain you already have. Exercise strengthens your back muscles, making them less resistant to injury and better equipped to heal themselves when they are strained or damaged. You can do exercises specifically designed to condition the back, but aerobic exercise is especially important. A regular aerobic workout not only tones muscles but also helps you maintain or achieve a healthy weight, and less weight means less strain on the spine. Walking, swimming, and other low-impact exercises are best. 
While you wait for your back muscles to repair themselves, you may get a break from the pain with ibuprofen, aspirin, or another pain reliever from the NSAID (nonsteroidal antiinflammatory drug) family. As the name suggests, these drugs can reduce inflammation in injured muscles, so they may speed the recovery process while easing your pain. They shouldn’t be used as a long-term back pain remedy, though, because they can cause gastrointestinal damage with overuse.Professional Help for Back Pain
Massage therapy is often used alone to treat back pain, but it can be especially effective when combined with the self-care strategies detailed above. Massage is most appropriate as a treatment for back pain caused by stiff muscles, and it works on three levels: First, it promotes relaxation and reduces stress, which can cause muscles to tighten. Second, it improves blood circulation, and with good circulation, you can recover more quickly from soreness after exercise or other strenuous activity. Finally, massage may prompt the brain to release feel-good endorphins, which provide natural pain relief.
The adjustments and manipulations performed by a chiropractor or osteopath can relieve acute back pain, and if continued on a regular basis, may even prevent the onset of chronic back pain.
If your back pain continues without improvement for more than a week, it’s probably a good idea to see a medical doctor. If there is a serious condition (a hernia, for example) underlying your back pain, a doctor can pinpoint and treat it. Or, if your pain is serious enough to hinder your daily activities, a doctor can prescribe a strong painkiller or muscle relaxant to get you through it. In most cases, back surgery is unnecessary, but if you do need it, a doctor can take care of that, too.
