What you can do to prevent lower back pain and injuries and, if you do sustain them, what can be done to promote the healing process? Though the focus here is on what can be done on an individual basis, it must always be remembered that there is no replacement for consultation with a qualified physician.

80 percent of the adult population suffers from lower back pain at some point in their lives, so, whether it's you of somebody you care for, it is useful to have some techniques at hand for treating lower back pain.

The good news about lower back pain is that is usually goes away on its own over time. The vast majority of it comes from simply straining muscles and joints at levels they are not designed to withstand, which leads into the first recommendation: Slow Down.

In most cases a few days worth of reducing the normal load you put on your back is enough. A strained back muscle may cramp or freeze, which causes acute lower back pain discomfort.

Here are 4 tips for natural back pain relief:

Tip #1 for natural back pain relief: Ice and Heat.

During the first 48 hours after a back injury ice slows down the swelling process and acts to reduce the back pain.

After 48 hours, however, it loses these abilities. This is when you switch to heat, as in the form of a heating pad. This increases the blood flow to recovering tissue and relaxes the muscles.

Tip #2 for natural back pain relief: Massage.

Be it done by a friend or family member with a nice touch or a professional, a massage can relax strained muscles and, just as importantly, a strained psyche that is causing back muscles to tense up.

Tip #3 for natural back pain relief: Keep Moving.

When we are hurt instinct tells us to lay low and keep movement to a minimum. Indeed, the traditional approach to treating lower back pain used to tell us exactly that.

More recent studies, however, have shown that careful movement does a better job of promoting recovery than remaining still. Much can be accomplished with simple lower back exercises, provided you have consulted with a specialist who can dispense advice and instructions on what is best for you.

Tip #4 for natural back pain relief: Change Your Routine.

Though movement can help in the recovery from a lower back injury, it is also important during this period to avoid things that result in putting too much stress, be it physical or psychological, on your healing back.

Whether it is in improving your posture in a chair, not lifting heavy objects, or avoiding things that cause you aggravation, adapt your daily routine to promote natural back pain relief.

Otherwise, there is a pronounced risk of re-injury, a longer than necessary recovery period or an injury that does not heal properly and is vulnerable to further damage.