Whether your low back pain is mild or severe, home treatment will be an important part of your care.

Acute low back pain

• Try first aid for back pain in the first few days after back pain starts.
• Ease back into your daily activities. Studies show that bed rest does not relieve pain better than staying active. And bed rest can lead to a decrease in your ability to function.⁴ However, you may need to reduce your activity level. Avoid activities that cause back pain, such as prolonged sitting.
• Use nonprescription pain relievers, such as acetaminophen or nonsteroidal anti-inflammatory drugs (NSAIDs), and apply ice or heat to your back to reduce back pain.
• A medium-firm mattress is likely to be more comfortable than either a soft or a firm mattress.¹²

Lifting properly to prevent back injury

Core stabilization

Exercises for low back pain

Ongoing (chronic) low back pain

To help relieve chronic low back pain, always try to:

• Exercise to help relieve back pain. See a physical therapist or other spine specialist for exercises specific to your condition. Studies show that doing back exercises can help people with chronic low back pain return to their normal daily activities.¹³
• Reduce the stress in your life.
• Get the support you need. Work with your doctor to come up with a chronic pain treatment plan. Ask family members or friends when you need a helping hand.
• Achieve and maintain a healthy weight.
• Try not to bend or twist your back as you lie down.
• Avoid tobacco smoke. Smoking slows tissue healing.

Think through your daily activities and change those that may be causing back pain. Your list might include lifting a small child throughout the day, a long commute to work, sitting in front of a computer all day, wearing high-heeled shoes, or doing yard work or landscaping work.

If you think your activities at work are causing back problems, information is available from your human resources department or the Occupational Health and Safety Administration (OSHA) within the U.S. Department of Labor. For contact information, see the Other Places to Get Help section of this topic. Many businesses require or recommend the use of back belts at work, although there is no evidence that they reduce back injury.^{14, 15}