Back and neck pain can be very painful initially, but fortunately it is typically  self limiting and will resolve in time. If you are experiencing back / neck pain after an acute injury or strain here are some tips that should help.

Rest

1-2 days of rest may help your back pain. This does not mean you should stop moving about home or work completely for 1-2 days. Too much rest may be bad for your back and weaken your muscles that support your spine. Slowly begin to increase your activity. Change your position every 20-30 minutes or take a break.

Ice / Heat

There are many opinions on which is better, but typically ice will help more the first 48 hours after an injury. Try a bag of frozen peas and always wrap in a towel (never in direct contact with skin). You may leave on for 10-15 minutes at one time. After 48 hours you may want to try heat, bath, or a shower. Never lie directly on a heating pad (this may cause severe burns.)

When Lying Down

If lying on your side, bend your knees and place a pillow between your legs for support. While lying on your back, a pillow under your knees may help support your back. For neck pain, try rolling a towel and place it behind your neck for comfort.