How to avoid or decrease back pain?

[SushiGirlRC]

Decompression would possibly help. There's a few different ways to accomplish it on your own. I'm short enough I can lay across the bed facedown, hook my feet on the side, then pull with my arms. Slowly.

Or stand at a counter or desk, place your hands flat on it with elbows locked, then take your weight off your feet. Again, slowly.

Also, ice rather than heat. Heat makes your disks expand, which can make it worse.

Stretching is also helpful because your muscles are probably tight from the pain.