No athlete wants an aching back. Yet it’s extremely common: in 2005, 15 percent of U.S. adults reported back problems, and an estimated 60 to 90 percent of Americans get lower back pain at some time in their lives. “There’s nothing you can do that’s going to guarantee that you’ll never get lower back pain,” says Dr. Stanley Herring, chair of the American College of Sports Medicine’s Clinical Sports Medicine Leadership Committee and a team physician for the Seattle Seahawks and Mariners. But you can lessen the odds— and take proper steps if pain strikes. A few tips:

Stretch and strengthen. Strong, flexible muscles provide the best back support. “God created us with a back brace: it’s the muscles in our back and stomach that help support our spine,” says Darrell Barnes, a certified athletic trainer at St. Vincent Sports Performance Center in Indianapolis. The National Athletic Trainers’ Association’s most recent recommendations to combat lower back pain call for paying attention to posture, standing up straight, always warming up first, getting a good night’s sleep on a firm mattress that doesn’t sag, adding aerobic exercise and using proper lifting technique (standing with a wide stance and a slight bend at the hips and knees, tightening the stomach and keeping the back flat).

Choose joint-friendly sports. Swimming and walking are easy on the back, says UCLA orthopedic surgeon Nick Shamie, a spokesman for the American Academy of Orthopaedic Surgeons.

Know when to worry. Most lower back pain involves an injury to the muscles or soft tissue and gets better on its own. “Hurt doesn’t always mean harm,” says Herring. But see the doctor if pain fails to improve, if you feel shooting pain in the legs (a possible sign of pressure on the sciatic nerve, which can be caused by a herniated disk) or if your back pain comes from trauma, like a serious fall.

Keep moving. If you do injure your back, take it easy for a day or two, but then get mobile in order to stay flexible and prevent stiffness. “When you’re sitting, you’re putting more pressure on your back than when you’re walking around,” says Dr. Joel Press of Northwestern University’s Feinberg School of Medicine. Doctors no longer advise bed rest. “We’re done with that,” says Herring. “Movement is good.” Exercise therapy increases range of motion, flexibility, trunk strength and endurance. “Reactivation is essential. Don’t go from the pitcher’s mound to lying in bed. There’s something in between.”

Medicate carefully. Acetaminophen (Tylenol) or ibuprofen (Motrin) can help reduce pain, but as with all medications, use the lowest dose possible and for a short period.

Use heat and cold. Traditionally, doctors have recommended ice in the first 24 to 48 hours to decrease blood flow and swelling and to numb the nerves. (Heat at this point can increase inflammation.) But after two or three days, you may want to switch to heat to increase blood flow and help healing. Try a warm bath or over-the-counter hot packs to relax muscles.

Increase activity gradually. Start by looking for the cause of your injury: was it a lack of warm-up time or incorrect usage of exercise equipment? (For more info, see www .nata.org.) Too many athletes go back and do the same activity, the same way, without fixing their problem, says Barnes: “Try to get yourself back to where you can function, and then correct the imbalances.” He recommends exercises such as squeezing your glutes and lifting them off the ground.

Don’t be passive. It’s OK to get massages and ultrasound treatment in the short term—but it’s no substitute for your own hard work. “Try to re-establish normal cardiovascular fitness and good function of your core and spine,” says Herring.

Don’t immediately demand high-tech testing or surgery. Imaging studies are for structural abnormalities, not pain. “Most patients don’t need X-rays, MRIs or injections,” says Herring. And less than 1 percent of people with back pain need operations, he says.