Maintain good posture while sitting and standing. Use an ergonomic chair and adjust the height of your desk to reduce back strain.
Do exercises that strengthen your back and abdominal muscles. This can help stabilize your spine and reduce pain.
Stretch regularly to maintain back flexibility. Light stretches can relieve muscle tension.
Stress can contribute to back pain. Practice relaxation techniques like meditation or yoga to reduce stress.
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Apply hot or cold compress to the painful area. Heat can relax the muscles, while cold can reduce inflammation.
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If you have to lift something heavy, bend your knees and use your legs instead of your back to lift.
Make sure your mattress and pillow are suitable and provide good back support.
If you spend a lot of time sitting, consider using a lumbar pad to maintain the natural curve in your lower back.
Wear shoes that are comfortable and provide good support to your feet. Improper shoes can affect your posture and back.
Therapeutic massage can help reduce muscle tension and relieve back pain.
Topical ointments or creams can be helpful in relieving back pain, especially when it comes to mild muscle or joint pain.
In any case, consult a doctor if your back pain is severe.