Sitting is your major enemy and walking is your best friend.
In acute episodes of neck or low back pain, use a cold pack and not a hot water bottle.

In other words, if you suffer from an acute spell of low back pain, try to avoid sitting to a maximum and force yourself to go for a short walk several times a day. Ideally this should be a brisk walk with a good arm swing and preferably walking on the flat. Stay away from the hills. Most patients with acute low back pain find that sitting aggravates the symptoms therefore it makes sense to stay away from sitting as much as you can. However, if you have to sit, choose a more upright chair rather than the, so called, comfortable sofa.

In the event of acute neck or low back pain and indeed for any joint sprain, go to the fridge and grab the ice pack. If you then follow exactly, the instructions as given; you will not go far wrong.

1. Never use a cold pack directly on skin but wrap in a tea towel.
2. Apply directly on the painful area or joint.
3. Leave for approximately 10 minutes whilst moving the joint intermittently.
4. Repeat every hour until the pain subsides.
5. Remove, if at all painful.

As with all these guidelines in treating acute spinal pain syndromes, early activation is of the utmost importance. Therefore, bed rest is something of the past and gentle exercises should be stimulated.