The best position for relief when your back hurts is to lie on your back on the floor with pillows under your knees, with your hips and knees bent and your feet on a chair, or just with your hips and knees bent. This takes the pressure and weight off your back. If you're resting a hurt back, you may need 1 to 2 days of this sort of rest. Resting longer than this can cause your muscles to weaken, which can slow your recovery. Even if it hurts, walk around for a few minutes every hour.
Heating pads can help to relax painful muscle spasms.
Use heat for 20 to 30 minutes at a time. Ice packs and massages may also give relief. Treatment of ongoing back problems must be directed at the cause. Tips for preventing back strain Don't lift by bending over. Lift an object by bending your hips and knees and then squatting to pick up the object.