There are several ways to alleviate and prevent back pain:

1. Exercise regularly: Regular exercise can help strengthen your back muscles and improve your posture. Focus on exercises that target your core muscles, such as planks, bridges, and pelvic tilts.
2. Practice good posture: Poor posture can put extra strain on your back muscles, leading to pain. Try to sit and stand with your shoulders back and your spine straight.
3. Use proper ergonomics: If you sit at a desk for extended periods, make sure your chair and desk are at the proper height to avoid straining your back. Use a lumbar support pillow or cushion if necessary.
4. Stretch frequently: Stretching can help improve your flexibility and reduce stiffness in your back. Try to stretch every day, especially before and after exercise.
5. Apply heat or cold therapy: Apply heat or cold to your back, depending on the type of pain you’re experiencing. Heat can help relax tight muscles, while cold can reduce inflammation and swelling.
6. Consider over-the-counter pain relievers: If you’re experiencing mild to moderate back pain, over-the-counter pain relievers like ibuprofen or acetaminophen may help alleviate your symptoms.
7. Seek medical attention: If your back pain persists or is severe, seek medical attention. Your doctor may recommend physical therapy, chiropractic care, or other treatments to help relieve your pain.