Riding on a plane is one of the worst for a bad back. Ice is best for reducing swelling. Ice for twenty minutes every two hours. Use moist heat as in one of those red water bottles at the pharmacy. Fill it about halfway full only. That way you have room for the pressure of laying on it. If you fill it full it will be too much height and pressure on your back. Definitely do some stretching like Shawnee has suggested. Ibuprofen’s best for swelling; while Tylenol is better for pain.

This happens to me all the time, especially when i overdo it. I would recommend a muscle relaxer if you can get one, heating pad or hot shower first to loosen things and then ice immediately after. Also light stretching or yoga and laying completely flat on your back, no pillow or anything. Lastly i dont know if you use cannabis but i swear by it and it helps loosen your muscles and body better than anything, hopefully that helps!

I use a heating pad and that works the best for me. My orthopedic doctor says ice for new injuries, heat for old injuries. Plus, the ice caused more pain in my nerves.