Are you working while hunched over a laptop? Exercising less? Feeling more stressed? These are just a few things that can lead to back pain.

“Back pain is the number one cause of disability,” said Dr. Donald Murphy, chiropractor and primary spine practitioner of Spine Care Partners and clinical assistant professor at Alpert Medical School of Brown University. “But often that disability can be avoided. Too many people end up in chronic pain because surgery or another treatment actually made their back feel worse.”

Since most back pain goes away with a simple approach, Dr. Murphy said treatment that focuses on self-care is best:

• Ice and heat can help.
  There is no strict rule about ice or heat when it comes to back pain. Try one or the other (or alternate) and see what works for you.
• Walk and stretch if you can.
  Bed rest for more than a day or two is actually not recommended, as gentle movement is important for feeling better.
• X-rays, MRIs, and other imaging tests often are not needed.
  Studies show that people who get an imaging test for back pain do not get better faster. These tests can also lead to unnecessary surgery or treatments.¹
• Start with your primary care provider (PCP).
  If your back doesn’t start improving in a few days or a week, talk to your PCP. See your PCP right away if your pain is from an injury or you also have weakness, weight loss, fever, trouble urinating, or leg numbness.²