People who take regular exercise and are physically fit get less back pain and recover faster. Sit in an upright chair and use a rolled hand towel as back support. Re-position your buttocks every few minutes. Adjust working surface to a comfortable height. Sleep on a firm mattress.
Exercises help to maintain muscle strength.
The aim is to control the pain to allow you to keep moving. Painkillers seldom take all the pain away. Paracetamol is the safest and often the most effective drug. Take two 500mg tablets every 4-6 hours. Take them regularly.