First, you must cease any activities and movements that aggravate the pain. Give your back a temporary break from the motions that are causing the pain. One of the most important things you can do to help your back and prevent more painful episodes is to stretch, exercise (or at least get up and move around more often) and maintain proper posture. It’s also a good idea to consider if your bed is causing you back pain, and perhaps switch it out. Lastly, if you’re a smoker, it’s time to quit. Nicotine restricts the amount of oxygen your blood can carry to the inflamed muscles, which means a longer recovery time from the injury.