Stretching exercises help to improve blood flow in muscles which releases pain . There are so many stretching exercises you can do like stretching legs , spine , neck , lower back joints etc.
In case of injury you can use ice pack or cold compress immediately after an injury to reduce swelling and pain. you can try using a heating pad or hot water bottle to soothe muscles and increase blood flow.
A massage can help relieve back pain. You can take a back massage from your partner or you can take massage from a professional physiotherapist.
Some time its your body posture which is responsible for your back pain . you should carefully evaluate it and try to make it correct. it depends upon how quick you make it correct.
You should be watching your weight. Control your BMI by following healthy low fat diets, eating protein rich foods. Don’t let your weight go beyond limits as your weight can affect your joints.
Choose an appropriate mattress which can balance between your spine health and comfort level. Some time comfortable mattresses are not good for spine health so choose carefully.
Improve your sleeping posture ,Try sleeping straight. you can take a pillow between your knees. Sleeping straight improve your spine. Take adequate sleep to relax your muscles.
Check if you wear comfortable shoes or not? Sometime changing your shoes can be helpful to improve your back pain . Always wear comfortable and spine friendly shoes . change shoes for different activities .
Some herbs and spices, like garlic, turmeric, ginger and oregano, have potential anti-inflammatory and bone-strengthening properties. You should add herbal substances in your diet to avoid pain in your body