What should i do if i have back pain?

As someone who's had chronic back issues my advice is don't panic but don't ignore it either. Most back pain is muscular and improves with time and smart movement. The biggest mistake people make is going into "protect mode" and not moving at all which weakens the muscles further.

Here's what worked for me: 1) Walk. Seriously just short slow walks. 2) Sleep position: Try sleeping on your side with a pillow between your knees or on your back with a pillow under your knees. Avoid stomach sleeping. 3) Ergonomics: Check your chair desk and mattress. A lumbar support pillow for your chair is a game-changer. 4) Core strength: Once the sharp pain subsides start very gentle core strengthening (like planks and bridges). A weak core is a major cause of back pain. Avoid heavy lifting and twisting motions until you're better. If you can get a sports massage to work out muscle knots. And be patient—it can take 4-6 weeks to fully heal.

From a different perspective: Consider the source. Is it upper back (maybe posture/desk work) lower back (could be lifting disc issue) or one-sided (potential muscle strain or kidney issue)? Paying attention to *where* and *when* it hurts helps you and any doctor you see.

Quick fixes that bring relief for many: Epsom salt baths using a foam roller gently on your back muscles (not on the spine!) and topical creams with menthol or arnica. Also check your shoes! Worn-out shoes or high heels can throw your whole alignment off. If you're carrying extra weight even losing a few pounds can significantly reduce back stress. Remember Dr. Google is not your friend here—if it's not improving please see a real professional. A physiotherapist or a good chiropractor (make sure they're licensed and reputable) can do wonders that painkillers alone can't.

Oh back pain is the worst sorry you're dealing with that! First things first if your pain is severe sudden or accompanied by other symptoms like leg weakness numbness fever or loss of bladder/bowel control you need to see a doctor immediately. That could signal something serious. For common non-emergency back pain here's a general plan:

Short-term (First 48 hours): Avoid activities that worsen the pain but try to stay gently mobile. Complete bed rest is usually not recommended anymore. Apply ice packs (wrapped in a towel) for 15-20 minutes several times a day to reduce inflammation. After 48 hours you can switch to gentle heat. Over-the-counter pain relievers like ibuprofen or naproxen can help with inflammation but check with a pharmacist first if you have other health conditions. After the acute phase: Start gentle stretching and walking. Look up "McKenzie method" exercises or "cat-cow" stretches on YouTube. Improve your posture especially if you sit a lot. If pain persists beyond a couple of weeks see a healthcare professional—a physiotherapist is often the best bet. They can identify the root cause and give you targeted exercises. The NHS (UK) back pain guide has excellent safe advice.