First Aid for Back Pain
Firstly, don't panic!! Whilst back pain is terrible, it is also a common experience, and for most people it will resolve or greatly improve within 24-48 hours.
In case of sudden onset of acute pain, the following may help:
Immediately lie face down. If this is impossible because of pain intensity, rest in bed and attempt exercises the next day
Perform Exercises 1 and 2 once (holding for up to 3 minutes), and then 3 times. Repeat this sequence every two hours during your waking hours
If the pain is more to one side and not reducing, move hips away from the painful side and do Exercises 2 and 3
Hold exercise 3 for only 2-3 seconds each time
Avoid all movements that aggravate symptoms
Do not slouch or bend forward for three to four days
Use a small cushion or Lumbar roll for support when sitting and driving
Try using a rolled towel around your waist when resting in bed
Reference: “Treat Your Own Back” 7th Edition, Spinal Publications, Robin McKenzie, p. 117.