Hi welcome to HCM I have gone thru your queries regarding back pain caused after an injury .I can understand your concern . Dear After the back has been strained or injured, bad posture can make pain worse. it takes time to come back to comfortable situation & recovery depends on how deep is the injury and your resisstace power . Get enough vitamin D from sun exposure daily, as vitamin D helps keep your bones, including your spine, strong. Take diet having all essential nutrients ,fibers ,protiens ,minerals ,vitamins nuts in natural form . Drink plenty of water to enhance the height of your intervertebral disks. Since your body is composed mostly of water, staying hydrated will keep you fluid and reduce stiffness. Sleep on your back to reduce any curve in your spine. You should also sleep on a firm surface. Quit smoking. Smoking reduces blood flow to your lower spine, causing the spinal discs to degenerate. Take turmeric powder a spoon with a cup of hot milk at bed time and with BF to allay pain and accelarate heeling process as being antioxident and anti inflamatory Always stretch before any strenuous physical activity. engage in a regular stretching program. . If you are at work Do stretching - bending back every hour you’re sitting, holding the muscles tight for several minutes. Massage Relaxes and softens your injured and overused muscles, reducing spasms and cramping . Ease your tense and knotted muscles and stiff joints, improving mobility and flexibility . . most important is to clear you bowls . as constipation is mother of all ills . Yoga is effective way to alley injured back pains Start from stretching , back bending . Front bending strictly not allowed . Do Taddasan - Stand sraight ,take a deep breath , streching your whole body -hand toward sky and feet towards ground stretch as far as you can, exhale and relax . Repeat 5-6 times . Do Same posture while lying down on hard surface . Repeat 5 -6 times Lie down straight ,fold your legs , bring your heels 2 apart fron hips ,Take deep breath . Lift your his and back gently .Remain in this postion as long as you can hold your breath No jerks please it will strengthen your back and lead to fast recovery Sit in Vajarasan - sit on your knees ,hips on your heels , Take deep breath stretch your hands shoulders neck and bend yourself till back hold till you can,Come back , Relax Repeat 3-4 times Yoga is a natural anti-inflammatory.For proper blood crculation , regular walk , exercise , , pranayam-deep breathing proper rest & sound sleep , helps in detoxifying and strengthening the immune system to enhance resistance from diseases and pave way for healthy , happy ,disease free life . It is to be taken as life long commitment . Be care full ,Don t fall down again . HOPE THIS HELPS SOLVE YOUR QUERY Take care All the best . If any doubt mail at drsuchda@gmail.com Dont hesitate for futher query if any