How to ease an aching back
Aug. 13, 2026—Back pain is so common that most of us will deal with it at least once. It's just a matter of when. That's the bad news.
And now for the good: Most back pain episodes last only a short time.
Strained back muscles or other not-so-serious problems are often to blame for these brief episodes, which doctors call acute back pain. Sometimes there is no obvious cause of acute back pain. Even so, it tends to improve within about four weeks.
That said, it's a good idea to see a doctor for back pain that doesn't get better or that comes along with certain warning signs. Depending on the cause of your back pain, you may need treatment from a doctor or a physical therapist to improve. Taking this assessment can help you understand when it may be wise to see a doctor for back pain.
But if you're dealing with a typical, short-term case of back pain, here are a few strategies you might try. They may help you manage your symptoms and support your healing until you start feeling like yourself again.
Keep moving as much you can
Staying active might seem like a bad idea when your back aches. But it's actually one of the best things you can do for your back, according to UpToDate. The reason? Back pain typically heals faster and is less intense when people avoid bed rest.
To be clear, you may need to rest for a day or two—but generally no more than that. And resting doesn't mean resting in bed, according to the American College of Sports Medicine. In most cases, keeping moving is key. That can mean adapting your daily activities to avoid making symptoms worse.
And remember, during a back-pain episode:
- You should avoid high-impact activities and activities that worsen your pain. Light activities, such as walking or housework, are typically fine and beneficial.
- You may need to take time off (or adjust your work duties) if your job requires you to sit or stand for long periods or to lift heavy objects. Any of these activities can stress your back. Otherwise, it's usually OK to work during a back-pain episode. If you have to stand a lot, try this: Place one foot on a wooden block and the other on the floor. Switch your feet from time to time.
- When you do rest, you may feel better lying on your side, with your knees bent.
Try hot and cold therapy
You might be able to ease your symptoms by applying a heating pad to your sore back. Heat may help prevent painful muscle spasms. Putting an ice pack on your back might also help reduce your pain temporarily.
Consider over-the-counter (OTC) pain relievers
Your back may feel somewhat better and you may be able to carry out more of your usual activities if you take nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and naproxen. Acetaminophen can also be an option, but it may not work as well as an NSAID.
All medicines, including OTC pain relievers, can have side effects. For example, NSAIDs may cause stomach, kidney or heart problems for some people. Some people shouldn't take NSAIDs for those reasons. If you have any concerns, check with your doctor before using them to make sure they're safe for you.
Sources
- American College of Sports Medicine. "Being Active When You Have Low-Back Pain." https://www.exerciseismedicine.org/wp-content/uploads/2021/04/EIM_Rx-for-Health_Low-Back-Pain.pdf.
- Merck Manuals Online Medical Library—Consumer Version. "Quick Facts: Low-Back Pain." https://www.merckmanuals.com/home/quick-facts-bone-joint-and-muscle-disorders/neck-and-low-back-pain/low-back-pain.
- National Center for Complementary and Integrative Health. "Low-Back Pain and Complementary Health Approaches: What You Need To Know." https://www.nccih.nih.gov/health/low-back-pain-and-complementary-health-approaches-what-you-need-to-know.
- UpToDate. "Patient Education: Low-Back Pain in Adults (Beyond the Basics)." https://www.uptodate.com/contents/low-back-pain-in-adults-beyond-the-basics.
- UpToDate. "Treatment of Acute Low-Back Pain." https://www.uptodate.com/contents/treatment-of-acute-low-back-pain.