What to do for lower back pain?!

What to do for lower back pain?

I have had lower back pain for at least 6 years and messed it up seriously about 4 times. The first time I screwed it up when I was dancing on a no carpet floor with no shoes very vigorously, the second time riding a bike up hills triggered it, the third time again dancing without shoes or socks, this latest time step aerobics (two risers).
When I really screw it up all I can do is lay on my back and rest take motrin and hope it gets better. My lower back is weak and I am very serious with my workouts. I hate to miss them but I know if I don't I will injure my back even more. Is there anything I can do to strengthen my lower back? My bed doesn't help unless I sleep on my side curled up so it doesn't put pressure on my lower back/lumbar. I tried sleeping with a pillow under my knees but I end up sleeping in another position because I don't sleep on my back.

Hello!
I understand back pain. I just broke my back. There are things you can do. Lets first start with how to strengthen it.

There is something called the good mornings. What you do is spread your legs shoulder length apart. You have to stand up straight, and as you bend over you must arch your back. You bend your entire upper body over till it is about a 90 degree angle with your legs. Making sure your back is arched. Then you slowly come back up. You go down slow and come up slow. It is a very simple exercise. You need to get to the point where you do it 100 times every morning or evening. This will gently strengthen your lower back. This is the problem right here.

Ok now lets say you have hurt your back. A hot pad is a must. Cold packs are a must. During the day you need to rotate hot and cold. The doctors say every fifteen minutes, but you know what feels good, and how long to keep it on there. Motrin helps, but if you call your doctor I am sure you can take Tylenol with that. But please double check. Both together should give you pretty good relief. As your back is getting better gentle stretching is a very good thing, but please note I did say gentle stretching. This will stimulate your muscles, and you need that to heal.

I wish you luck, and I hope that this helps you! But please use the exercise so you can prevent future problems. Have a great weekend!
Michael