Water exercises can help alleviate back pain it can be challenging to get up and move when back pain strikes however a short walk yoga water exercise or another low impact activity can often. In which you can heal back pain naturally use an ice pack when back pain hits you all you want is a quick solution this is where an ice pack comes in hand it is your first aid for any internal muscle injury just press a pack on your back particularly on the area that hurts it not only relieves the pain but it prevents swelling if you dont want to. Physical therapy for chronic back pain may include retraining your posture testing the limits of pain tolerance stretching and flexibility exercises aerobic exercises core strengthening mindfulness and meditation chronic back pain is straining both physically and emotionally. Back pain can be linked to stress tension and other non physical problems robertson says massages and acupuncture may help loosen muscles yoga meditation and other mindfulness practices may