Rest and Avoid Strain If you are experiencing back pain for the first time, make sure to rest your body. RICE stands for rest, ice, compress, and elevate to help reduce inflammation and strain. But don’t lie in bed for too long — it can cause stiffness. Do light movement to help your muscles not get too tight. Apply Heat or Ice Ice and heat therapy can help to minimize pain and swelling. Use a cold pack or ice wrapped in a cloth on the painful area for 20 minutes, especially if the pain is acute and due to an injury. After a day or two, switch to a heating pad or warm compress, which can help loosen the muscles and increase blood flow. You are stretched and strengthened muscles Gentle stretching can alleviate the tight muscles potentially causing your back pain . Some helpful stretches are: Knee-to-chest stretch: Lie on your back and curl one knee into your chest. Aim to hold for 20–30 seconds and repeat on each side. Child’s pose: Get on your knees and then gently ext...