## Understanding Back Pain Back pain affects 80% of adults at some point in their lives. While some cases resolve on their own, knowing how to manage symptoms at home can speed up recovery. ### Immediate Relief Strategies **Heat and Cold Therapy** - Use ice packs for the first 48-72 hours after injury - Switch to heat therapy after initial inflammation subsides - Apply for 15-20 minutes at a time **Gentle Movement** - Avoid prolonged bed rest - Take short walks every hour - Gentle stretching can help maintain mobility ### Simple Exercises for Back Pain **Cat-Cow Stretch** 1. Start on hands and knees 2. Arch your back upward (cat) 3. Drop your belly toward the floor (cow) 4. Repeat 10 times **Knee-to-Chest Stretch** 1. Lie on your back 2. Bring one knee toward your chest 3. Hold for 20-30 s