Any thing i can do to help it like ice or heat . my back been pain full of and over ten years now?

Seek treatment: If you have had what sounds like mechanical back pain for 10 years, you should be seeking treatment from a professional. This can include physical therapist, chiropractor or your primary care physician. Treatments will likely begin with therapeutic exercise, modalities and possibly manipulation. Also some medications along with bracing may be added to decrease symptoms.

Back pain: To treat your back pain properly, you need to understand the cause of it. Generally chronic back pain responds best to warmth. You might also consider a topical anti inflammatory. You can obtain some over the counter and some by prescription. Exercises by physiotherapist and massage therapy may help. See your doctor to determine the cause. All the best.