Back pain that does not improve is often due to muscle strain, poor posture, or chronic stress on the back. Try applying a warm compress to the area, doing gentle stretching to relax the muscles, and avoiding long periods of sitting or bending by taking short breaks and correcting your posture. Sleep on a firm surface with proper back support, and keep your movements slow and careful to prevent further strain. Light walking can help keep the muscles active without overloading them. If the pain is severe, spreading, or not settling, talk to your doctor to find the cause and guide suitable treatment.