If you have ever experienced back pain you are not alone. Back pain is one of the most common physical complaints with around 85 percent of the population experiencing back pain at some point in their lives.

Back pain that lasts 12 weeks or less is considered acute pain. If back pain last more than 12 weeks it is considered chronic. The majority of the time back pain can be managed without medication or surgery.

It is hard to determine the exact causes of back pain because of the multitude of activities and tasks we perform daily. Your pain may come on gradually as the result of everyday use or it can be sudden as a result of lifting something improperly.

How to reduce back pain

Believe it or not, remaining active is the most important step you can take to relieve back pain. Being active can be difficult because of your pain, but try to include whatever activity you can without further injury. Inactivity has shown to make pain worse.

Applying ice or a cold pack to the painful area for about 20 minutes at a time, three or four times a day can ease the pain. Remember to wrap ice or cold packs in a protective layer to prevent contact with skin.

Apply moist heat if ice or cold pack has failed to relieve the pain after two or three days. Moist heat can be applied in many ways, including warm showers.

Do not use moist heat if you injured your back in a fall or impact, and discontinue moist heat if your symptoms worsen.

Another option can be over-the-counter medications. They are very effective for reducing inflammation, swelling and pain. You still want to exercise caution with OTC and never exceed the recommended dosage.

Begin aerobic exercise as soon as you are able. Aerobic exercise promotes blood flow and subsequently healing. Low-impact aerobic exercises like walking or swimming, bicycling on a stationary bike or using an elliptical machine are ideal.

Stretching is another effective way to relieve back pain and reduce your chances for future injury. Perform stretches with slow moves and hold 15-30 seconds without bouncing or jerking. Great examples of stretches to perform for back pain are backward stretch, lower back and hip stretch and pelvic tilt.

Body mechanics

Remember these simple rules for back pain prevention:

•Maintain broad base of support with your feet 8-10 inches apart.

•Put one foot slightly in front of the other balancing weight, toes pointed toward movement.

•Bend hips and knees close to object, keep back straight

•Use shoulders, upper arms, hips, and thighs to lift.

•Use your body to help push or pull whenever possible.

•Carry heavy things close to the body and stand close to an object or person being moved.

•Avoid twisting body, turn feet and entire body when you change directions.

•Avoid bending for long periods.

•If something is too heavy get help.

See a provider

As with any condition see your health care provider if you experience any of the following problems after the onset of back pain:

•Pain that does not subside after resting.

•Pain that disturbs your sleep.

•Pain that increases over time.

•Pain that radiates down a leg or legs.

Seek immediate attention

Do not hesitate to see your healthcare provider if you experience any of the following:

•Severe leg pain down both legs.

•Acute pain after a fall or impact.

•Difficulty controlling your bladder or bowels.

•Balance or coordination are unsteady.