6. Gentle Movement:
Even though it is uncomfortable to move… not doing so can cause even more stiffness, leading to even less able to move. Try pairing multiple, if not all, of the techniques listed here to give the most benefit to your achy back.
Adding heat before and icing after these activities can make them more enjoyable and easier to get through. Swimming, bicycling, walking, and yoga… whatever you feel you can do will benefit your back so very much, and make it happy in the long run. If the pain is distracting while exercising… try walking with a friend to help provide emotional support, a distraction from the pain, as well as for added safety in case something happens along the walk you need support for.
There is safety in numbers. Aerobic exercise is especially helpful for the back… likely all of the fresh oxygen coming into the body to promote healing.