How to help lower back pain?

Physical therapy: See a physical therapist to get instruction in exercises to strengthen your back muscles. Then do the exercises, even if it hurts- it will be worth it in the long run.

Conservative first.: Big question. Whole books are written on this subject alonbe. Conservative treatments like pt, exercise, ice/heat, short rest, are all good for mild acute pain. But if pain becomes severe or chronic, then you need to find out what is wrong. Prescription meds, injections in different areas of the spine are viable options. Don't jump into surgery.

Ice, heat, NSAID,s: Try nsaids, ice, heat...Pain can be relieved with over-the-counter medications like advil or aleve (naproxen). Follow directions on label. Ice for about 45 minutes will address inflammation never apply ice to the skin, always over a towel or clothing. Follow this by heat for about 20 to 25 minutes to help soothe and relax tight muscles. Gentle range of motion and stretching exercises. If persists, see doc.