3. Apply wet heat. Hot baths, hot showers, and my hot water bottle were my heat regimen. My chiropractor said in the case of a back strain to treat it as any sprain: ice packs in the first 48 hours then heat. In this case, I went right to heat and it has helped immensely.

4. Rest. Back pain is commonly associated with stress. Using simple meditation techniques, breathing deeply, guided visualization, I was able to reduce my stress level and allow my body to release.

So how am I going to keep my back safe in the future?: 

• See my chiropractor. He's on my insurance plan and a few adjustments should help me get back on track alignment-wise.

• "Strengthen the core": i.e. working my abs to protect my back muscles. 

• Thirty minutes of exercise daily. For me that will be continuing my regimen of walking daily, doing the recumbent bike at the gym, taking gentle yoga classes all the while making sure to protect my back, relax my gluts and focus on the core.

• Stretching. Daily stretching is important as well as before and after any exercise. Very often my day is so hectic I forget to stretch or even breathe deeply for a few minutes.

• Doing Alexander, that is, mindfully releasing tension held in the body.