Transcript: When you spend a day moving boxes or flying across the country, severe back pain can often result. After a back injury, try these tips to ease your discomfort. Back pain can be frustrating. While lifestyle adjustments are the best way to avoid the likelihood of painful injury occurring, there are a number of treatments that will minimize back pain in the short-term. After a back injury, take modified bed rest for two days. Spend most of your time resting in a comfortable position, such as lying flat on your back with your legs raised or on your side in the fetal position. Remember, long periods of being chair-bound are frequently the culprit of back pain. While you recover, avoid sitting in chairs and, of course, lifting anything heavy! During the day, get up every few hours to walk around a little and arch your back, priming the body for its return to full activity.  Seniors should substitute walking with riding a stationary bicycle. This may be more comfortable for older people, as it's low impact and presents little risk of falling.  While resting, focus on your breath. Breathe in a slow, controlled rhythm. Believe it or not, mindful breathing can be one of the most effective pain relievers.  Here's how you can control your breath: Start by inhaling deeply through your nose for three counts. Hold this position for three more counts, then exhale fully for three counts. Continue breathing this way for at least three minutes. Controlled breath shifts the mind's attention away from pain and the body's response to it. Many people who suffer from back pain also find that a heat and ice treatment works wonders. To try this therapy, begin by applying ice to a recent injury.  You can get the maximum benefit from ice by applying it to painful areas two to three times a day for fifteen minutes at a time. Repeat this treatment over a twenty-four hour period.  After a day of ice treatments, apply moist heat to an injury, either in the shower or with a heating pad, for up to thirty minutes at a time.  After forty-eight hours, begin alternating heat and ice in sequence. Apply heat in the morning and before physical activity. Switch to ice in the evening and after exercise.  Self-massage is a great way to ease the discomfort of a muscle strain. Massage works by spreading out the small sacs of water in your muscles which bunch up to cause pain. Try it by standing with your feet shoulder-width apart, resting your hands on your hips. Your fingertips will touch the psoas muscles in your abdomen while your thumbs rest on the paraspinal muscles. From this position, you can apply soothing pressure to all areas of pain. A combination of bed rest and the other tips in this video should ease discomfort within three days. For tips on preventing back pain, check out my book, Back RX: A 15-Minute-a-Day Yoga and Pilates Based Program to End Low Back Pain.Remember, if you experience severe back pain for more than seven days, please see a doctor immediately.