If your back pain is related to overexertion and doesn’t require medical attention, there are several remedies you can try at home that should bring you relief. The most common treatments include pain relievers, cold or hot pads, and massage.

Pain relievers can work wonders for strained muscles. Common over-the-counter meds include ibuprofen, aspirin, and acetaminophen. Avoid taking ibuprofen and aspirin together to treat common back pain. In addition, if you have asthma, allergies, or polyps, avoid ibuprofen and aspirin completely.

Cold packs can reduce back pain if you allow them to remain on your back long enough to reduce muscle spasms, pain, or inflammation. Leave the cold pack on the area where your pain is for at least twenty minutes. However, don’t use a cold pack if you have conditions such as rheumatoid arthritis or related symptoms.

Later you can apply hot packs to the area. Avoid placing hot packs over areas where scar tissue is present. In addition, if you have poor circulation, avoid placing hot packs in this area as well. Leave the hot packs on your back for at least twenty minutes. Do not use heating pads, since experts believe that the pads are unsafe. You can take a hot, steamy bath or shower, or purchase hydrocollators and place them on the area. You can find hydrocollators at the pharmacy.

If your muscles are tight, you may benefit from a massage. If someone you know is willing to give you a massage, ask him or her to rub the area gently. Otherwise, look for a massage therapist in your area that offers affordable treatment. If the massage increases your pain, ask the person to stop. You may need medical treatment. You should avoid massages if you have fallen and injured your back, or if you were recently in an accident. Seek medical help first.

Learn proper sitting strategies to avoid complicating common back pain. When sitting you can roll up a towel and placed it between your lower back and the chair. This will provide support to the lumbar region. Don’t use this technique if you have certain conditions such as spine stenosis or spondylolisthesis, however, because they can become irritated if you use back supports in such a way.

When you sit, try to use a chair that has armrests so that you can use them to lower yourself into position. Avoid placing your legs directly in front of you, and don’t bend when you lift yourself from the chair. Avoid twisting when rising from a seated position as well.

To minimize back pain you should avoid sitting for long hours. Move around for at least 20 minutes each day. Walk around in intervals if you have a job that requires you to sit for long hours. When you are sitting, try to position your knees so that they are somewhat above the hips.

Common back stress can be reduced by any of these remedies, yet if they fail to ease the pain, you may need to seek medical advice.