With the development of technology, the scope of human work has increased but manual labor has decreased. Most of the work is seen on chair-table basis. People who do not have back pain due to constant sitting cannot be found. In that case a little rest can relieve you from back pain. But when the pain becomes chronic or takes the form of a disease , there are a number of rules to follow as well as rest! If back pain is severe, the first step is to take a full rest. Absolutely no rest for at least two days without walking. Leave ice on the side of the sore spot and massage the area for 7-8 minutes , you will get relief. If the pain does not get better after the first two days of ice-treatment, you can soak a towel in hot water and try it with hot steam. If the method does not reduce the pain, then you can try cold-hot method. In this method, first apply ice treatment for 30 minutes and then steam treatment for 30 minutes. At least twice a day at a time. Consult a doctor if necessary. One of the causes of back pain is muscle inertia. Lie down on the bed. Then lift both knees off the bed and bend at the chest , apply light pressure and release. Do this a few times , you will get relief. Do not get up from the bed and roll down. After moving to the edge of the bed, tighten the back , lower the legs and lift the body out of the bed. Studies have shown that it is very effective in relieving pain. Avoid beds made of foam or mattress. Practice sleeping on a flat and firm bed. Lay down on your back with a pillow under your head and place a pillow under your knees. This method is effective for relieving bed soreness. If you feel pain at work, remember your beautiful memories , you will see less pain! Exercise is extremely effective for chronic back pain. So exercise regularly , but it must be subject to the advice of a doctor.