<s>[INST] i have hurt my back years ago - bulging disc. on monday this back pain returned after i got out of the shower. I have been in bed for last 2/3days in constant pain but when i try to cough it really hurts & seems to pull even more. I have been useing a tens machine & taking panadol [/INST] Hello, Thanks for your query. Usually 1-2 days of bed rest will calm severe back pain. Do not stay off your feet for longer, though. Take rest breaks throughout the day, but avoid sitting for long periods of time. Make all your movements slow and controlled.  Medicines like ibuprofen or naproxen may relieve pain.  Specific exercises can strengthen your lower back and abdominal muscles. Epidural steroid injection. In this procedure, steroids are injected into your back to reduce local inflammation. I do hope that you have found something helpful, and I will be glad to answer any further query. Take care </s>