For localised pain at the bottom of your spine, you can try an over-the-counter anti-inflammatory medication (NSAID) like Ibuprofen (200-400 mg every 4 to 6 hours with food) to reduce local inflammation. Alternatively, Acetaminophen (500 mg every 6 hours) can help relieve pain. Applying an ice pack to the area for 15 minutes several times a day can also provide relief. Avoid prolonged sitting on hard surfaces. If the pain does not improve within a few days, radiates down your legs, or is accompanied by numbness, weakness, or changes in bowel or bladder control, please see a doctor immediately for a proper physical examination.

Because your back pain extends to your chest, it is critical to seek immediate medical evaluation to rule out any serious heart or lung conditions. Please go to an emergency room if you also experience shortness of breath, dizziness, or sweating. If a doctor has already ruled out emergencies and confirmed the cause is musculoskeletal (like poor posture), you can take over-the-counter anti-inflammatories such as Ibuprofen (Advil) or Naproxen (Aleve) to relieve pain and inflammation. Taking frequent breaks to stretch and applying a warm compress can also help. Do not start any medication until you have been evaluated by a physician.