Hot and Cold Therapy: For 15 to 20 minutes, put a hot compress or heating pad on the affected area to help relax the muscles and get more blood flowing. To reduce swelling, you could also use a cold pack wrapped in a thin cloth for 10 to 15 minutes.
Stretching and Exercise: Doing light stretching routines can help reduce stress and make the muscles that support the lower back stronger. Doing things like walking, swimming, and yoga can help you stay flexible and keep your back healthy in general.
Over-the-Counter Pain Relievers: Acetaminophen (Tylenol) or ibuprofen (Advil, Motrin) are over-the-counter medicines that can help lessen pain and swelling. Follow the given directions and amount.
Maintain Proper Posture: Watch your stance, especially if you're going to be sitting for a long time. Try to keep your spine straight and use chairs that support your lower back well.
Ergonomic Adjustments: Desk jobs require ergonomic adaptations. To keep your lower back from hurting, make sure your chair, desk, and computer are all at the right height.
Massage Therapy: A professional massage or using a massage chair can help loosen up tight muscles and get more blood flowing to the area.
Sleeping Position: Pick a cushion and pillow that will support you well. Putting a pillow between your knees and sleeping on your side can help keep your spine straight.