- you should not workout your back while you have pain.
- It has been many years now, but used to use ibuprofen when I used to get back pain.
- Always listen to your back. If it hurts, don't do it. Don't do exercises that pound on your back, like the treadmill. And don't do squats until you have fully healed.
- Do abs. Strengthening your core helps you build support and helps to take the pressure off your back.
- Use the back machines and be careful. Your back will generally tell you if it is too much or not. Don't do what is too much. Start out really light and gradually increase it. Do the reps slowly rather than quickly. You are more likely to re-injure it by going quickly.
- It takes time to build the back muscles.
- When lifting or moving anything, make sure to lift properly, Bend your knees and put the weight in your knees. If it is too much, don't do it.
- Also, make sure to use an ergonomically correct chair at work. It can also help to have a neck roll/travel/boudoir pillow to give you more support for your lower back.
- try to stand up more often during your work day.
(these tips are based on you knowing why you have the pain. If you do not, you need to go see a doc and get some tests done. Above are based on inflammation in the back area. Infections in the lungs, heart, kidneys, liver, etc, can also give you pain in what can feel like the back. If you don't think it is inflammation, go see a doc now. If it is something else, don't let them give you pain medicine and send you home...get the tests done. 7 years ago my best friend asked me to take him to the hospital over night to get some tests done for back pain. He did not make it. That is very...very rare...but just be careful. )