If you have injured your back by lifting, falling etc.

Rest.

Lie on a firm bed in a comfortable position on your back or side.

Minimise movement.

Don’t do stretches, exercises or get physiotherapy.

Don’t take painkillers.

Don’t see a surgeon until you have done the above for at least 1 month with no improvement.

Pain is the bodies way of encouraging rest.

The body can heal itself but it can only do this when it is not moving.

Imagine a mechanic trying to repair your car engine while it is running !

Please note that your doctor will probably tell you to do the opposite of the above.