What happens when you pretend you are Walter Payton on Saturday and your back won’t let you get out of bed on Sunday? If the problem is primarily pain in the center of your back, chances are you have a simple lumbar muscle strain. Try following the steps:

If you have no numbness or no shooting pains down the leg, the source is probably muscular. Alternating 15 minutes on a heating pad then icing down once or twice is helpful to relieve spasm. Make sure to keep a washcloth between the ice and the skin to avoid a burn. Likewise, a plastic liner over the heating pad, then a damp towel on top gives moist heat, which is quite effective.

Over-the-counter anti-inflammatory medications, such as ibuprofen, are useful. Do not take these medicines if you have stomach problems (such as an ulcer) or are taking blood thinners. If there is no improvement in 24 to 48 hours, medical attention may be required.

Extension exercises are the most common choice recommended by orthopaedic surgeons and physical therapists. This is accomplished by lying on one’s stomach (prone) and using the arms to extend the spine, like a cobra. This is held for about 5 seconds, then return to flat. Rest for 5-10 seconds, then repeat a total of 5 times. This can be repeated several times per day, and can also be done in standing position with hands on hips.

If there is pain in the leg with straightening the knee or persistent numbness or weakness, medical attention is necessary. These symptoms indicate nerve compression and should be evaluated promptly.