One of the most important things you can do for back pain is to keep moving and continue with your normal activities as much as possible.

It used to be thought that bed rest would help you recover from a bad back, but it's now known that people who remain active are likely to recover quicker.

This may be difficult at first, but do not be discouraged – your pain should start to improve eventually. Consider taking painkillers if the pain is stopping you from carrying on as normal.

There's no need to wait until you're completely pain-free before returning to work. Going back to work will help you return to a normal pattern of activity and may distract you from the pain.

Simple back exercises and stretches can often help reduce back pain. These can be done at home as often as you need to.

• back pain pilates workout video for chronic back pain
• Versus Arthritis has exercises to manage back pain

A GP may be able to provide information about back exercises if you're unsure what to try, or you may want to consider seeing a physiotherapist for advice.

Doing regular exercise alongside these stretches can also help keep your back strong and healthy. Activities such as walking, swimming, yoga and pilates are popular choices.

Non-steroidal anti-inflammatory drug (NSAID) tablets, such as ibuprofen, can help relieve back pain. Many types are available to buy from pharmacies or supermarkets without a prescription.  They are not suitable for everyone, so check the  leaflet to see whether you can take the medicine first. Speak to a pharmacist if you're not sure.

Alternative medicines such as codeine may help. This is a stronger painkiller that should ideally only be used for a few days, as it can cause addiction if used for longer.

Muscle relaxants may be prescribed by a GP if you have painful muscle spasms in your back.  Some muscle relaxants such as diazepam can make you feel drowsy, dizzy or caused blurred vision. Do not drive, cycle or operate machinery if you have these types of side effects.

Some people find that heat (such as a hot bath or a hot water bottle placed on the affected area) helps to ease the pain when back pain first starts.

Cold (such as an ice pack or a bag of frozen vegetables) on the painful area can also help in the short term. However, do not put ice directly on your skin, as it might cause a cold burn. Wrap an ice pack or bag of frozen vegetables in a cloth or towel first.

Another option is to alternate between hot and cold using ice packs and a hot water bottle. Hot and cold compression packs can be bought at most pharmacies.

Manual therapy is the name for a group of treatments where a therapist uses their hands to move, massage and apply careful force to the muscles, bones and joints in and around your spine.

It's usually done by chiropractors, osteopaths or physiotherapists, although chiropractic and osteopathy are not widely available on the NHS.

Manual therapy can help reduce back pain, but it should only be used alongside other measures such as exercise.

There's also some evidence that a therapy called the Alexander technique may help with long-term back pain. However, the National Institute for Health and Care Excellence (NICE) does not currently recommend this treatment.

A GP may suggest psychological therapy, in addition to other treatments such as exercise and manual therapy if your back pain lasts a long time.

Psychological therapies such as cognitive behavioural therapy (CBT) can help you manage your back pain better by changing how you think about your condition.

While the pain in your back is very real, how you think and feel about your condition can make it worse.

Surgery for back pain is usually only recommended if there's a specific medical reason for your pain, such as sciatica or a slipped (prolapsed) disc, and other treatments have not helped.

Pain relief:

• Find out about non-steroidal anti-inflammatory drugs (NSAIDs)
• Talk to your pharmacist about taking ibuprofen or codeine
• Diazepam helps to relax muscle spasms

Manual therapies:

• Find a registered chiropractor
• Find a registered osteopath
• Read more about the Alexander technique

Talking therapies:

• Cognative behavioural therapy (CBT) can help you manage your condition

You should contact a GP or NHS 111 immediately if you have back pain and:

• numbness or tingling around your genitals or buttocks
• difficulty peeing
• loss of bladder or bowel control – peeing or pooing yourself
• chest pain
• a high temperature
• unintentional weight loss
• a swelling or a deformity in your back
• it does not improve after resting or is worse at night
• it started after a serious accident, such as after a car accident
• the pain is so bad you're having problems sleeping
• pain is made worse when sneezing, coughing or pooing
• the pain is coming from the top of your back, between your shoulders, rather than your lower back

These problems could be a sign of something more serious and need to be checked urgently.