This is ice therapy you can do at home. You can use an ice gel pack, a freezer bag filled with ice, or a package of frozen peas or other frozen vegetables.

Lie on your stomach on your bed or on a firm sofa. Begin by placing a damp towel across your lower back. Next, place the ice pack over the damp towel, conforming the pack to the shape of your lower back. Finally, place a bath towel over the ice pack, covering everything. The cold therapy will now be evenly distributed across your lower back.