Backache

The most common causes of low back pain are poor posture, lack of exercise, weak abdominal or lower back muscles, and lifting heavy objects improperly.
Yoga, acupuncture, or chiropractic treatments are often effective for relieving chronic back pain.
In addition, exercises to strengthen your back and abdominal muscles are essential.
If back pain is accompanied by numbness in your leg or foot, or loss of bladder or bowel function, see your physician immediately.

Help from the freezer
A large package of frozen peas or frozen corn makes a handy substitute for an ice pack

First aid for back pain
At the first sign of back pain or strain. apply a cold pack to your lower back for 20 minutes at a time to calm the inflammation. Repeat as often as desired, taking a 15-minute break in between cold applications. Use an ice pack or a gel-filled cold pack and be sure to wrap it in a towel to prevent freezing the skin.

Arnica for soreness
Arnica gel or ointment helps to ease muscle pain and soreness and has anti-inflammatory properties. It will also speed the healing process. Rub a liberal amount into your back three to four times a day until the pain has subsided. Caution: Do not apply arnica to broken skin.

Ease soreness with aromatherapy
Once the initial inflammation of a backache has subsided, soak in a hot aromatherapy bath to encourage healing and alleviate soreness. Epsom salts promote relaxation; marjoram helps to relieve pain and is deeply relaxing; rosemary eases muscle stiffness; and lavender is both a mild antispasmodic and gentle sedative.
250g (8fl oz) Epsom salts
5 drops marjoram essential oil
5 drops rosemary essential oil
5 drops lavender essential oil
Mix the Epsom salts and essential oils together and add to a tubful of hot water Soak for 20 minutes.

Herbal relief for muscle spasms
A combination of valerian, skullcap, and cramp bark helps ease muscle spasms and pain.
30ml (1fl oz) valerian extract
30ml (1fl oz) skullcap extract
30m1 (1fl oz) cramp bark extract
Combine the extracts together in a dark glass bottle. Shake well, and take half a teaspoon three times a day in a small amount of warn water until the spasms subside.

Strengthening exercises to prevent back pain
Strengthening your abdominal muscles is necessary for preventing low back pain. Bent-leg sit-ups are one of the easiest and most effective exercises you can practise. Lie down on your back with your knees bent and your feet flat on the floor. Cross your arms in front of your chest and gently lift your head, shoulders, and upper back off the floor. Keeping your lower back pressed into the floor, concentrate on using your stomach muscles to raise your upper body. Exhale as you come up. Gently roll back down until your upper body is once again flat on the floor Repeat amany times as you can, working up to five sets of 20 repetitions each.
Caution: Practise these exercises in your own time and do only what is comfortable for you. Do not strain yourself by trying too hard.