Probably the most common reason for short and long term disability and man/woman hours lost from work.
Locatted behind from last rib down to bottom of sacrum (tail bone). 1. first rule for self treatment: never USE HEAT ON YOUR BACK OR FOR ANY SPINAL PAIN. It feels good when using it but it will prolong the inflamation and may spread pain into the sciatic nerves as well as promoting swellin in and around the involved spinal disc. Use ice over protected skin for 20-30 min every three hours if pain is 5 plus, less frequent if below 5.
Rule 2: moving vs remaining in one position is reccommended, sit 20 min, walk 10min but do not stand still. If you must stand in one place keep one foot on a low object and switch feet, that will reduce pain while standing ( the bar rail principle).
Much more info to come-I need to walk around a bit.