In order to help prevent back injuries, it is necessary to look at the way you use your back in your daily routines of living. Make sure you lift things properly: bend your knees, not your back. Don't lunge or jerk to lift something heavy. Do exercises and stretches to keep your back limber. Strength training for your arms, legs and abdominal muscles also helps to relieve back strain. Avoid high-risk movements. Your posture is very important -- while you sleep as well as during the day. Try sleeping on your side with your legs drawn up toward your chest on a mattress with proper, firm support to alleviate pain. It's possible that you may need to change sleeping positions often. If you sit or drive for long periods, take frequent breaks. Stretch and walk a bit at regular intervals. You can use a pillow at the base of your back for support. Obesity can also be a cause of back pain. If this is the case, see your physician for advice on losing weight. Wear the right shoes for good support.

It's difficult to treat back pain as there are so many causes. For immediate care of spasms or strains, use ice, rest and compression. Minor back pain usually can be resolved within two weeks with rest. Immediately after injury, it's helpful to lie flat without propping your head up. Strained ligaments or severe muscle strain may take up to 12 weeks to heal. Heat and cold can soothe sore and inflamed muscles. Use ice first, then heat after 72 hours. Your doctor may prescribe pain killers or muscle relaxants. Stretching and strengthening exercises can also help expedite recovery.

For any serious injury, consult your doctor.