Most of us have experienced pain in some portion of our backs, especially if we are 25 or older, since it is often tied to the aging process. (Yes, even at 25, you can be “aging”! That may sound grim, but read on; it gets better.) In America, only headache is a more common nerve-related complaint than back pain. Pain in the back does not discriminate by gender, either.

There are many short-term causes for back pain symptoms. We may have slept in an awkward position, strained our backs through poor support during desk work (slouching), or perhaps via sports or a gym workout (injury). Last but not least, we simply may be overdoing a new activity, such as gardening (which often entails hunching over a lot) — in short, any movement or body position that our muscles are not yet trained to support.

Most health professionals will tell you that, after a short period of bed rest, perhaps coupled with some anti-over-the-counter pain reliever that relieves inflammation (think aspirin, ibuprofen, and naproxen), the best way to get rid of the symptoms is to get back on your feet and start walking. You may also need to start doing some easy exercises involving stretching and strengthening the back muscles, so that they do not become overstressed and painful.

One way to learn about such exercises is to search YouTube for “back stretches” and “back strengthening exercises.” An even better way is to talk with your doctor, and perhaps get a referral to a physical therapist, especially if you are experiencing any long-term symptoms or ongoing soreness.

It is possible that changing your desk setup, or doing some exercises that prepare you for standing or sitting, will suffice. No matter what, though, you should be taking a break about every hour to stretch, walk, or otherwise move out of your customary standing or sitting position. With job security becoming increasingly a thing of the past, it is up to each of us to take good care of our bodies in order to avoid any costly or time-consuming solution to back pain symptoms that take us away from work or play.

If you do need to see a doctor in order to get some relief from your symptoms, though, don’t worry. There are many short-term ways to reduce pain and suffering. You can help your doctor or other body therapy specialist provide you with the right solution, simply by paying attention to your symptoms as you go through the day, then making any notes that come to mind. Then, of course, bring any such jottings to your appointment. For example, do you experience pain when moving into a particular type of position? Does the discomfort seem to come on more often at one point of the day than at others? For example, if you wake up feeling stressed in your back, then it may mean that you need a softer or firmer mattress, or perhaps that you are sleeping in a position that causes pain.

The bottom line is that most back pain is not a permanent condition, and that by making some relatively painless changes to your current work style, play style, or sleeping style, you can get some relief from annoying symptoms, and improve your quality of life.