If you have mild back pain, you can probably manage it at home on your own. It most cases, back pain will clear up by itself within a few weeks. However, if your back pain doesn't start to feel better after a week even with gentle exercise and over-the-counter medications, it's time to see your doctor.  Your doctor can do a physical exam and determine what's causing your pain. This can help them determine the best way to treat your symptoms. Let your doctor know when the pain started and if you are experiencing any other symptoms. Depending on what's causing your pain, your doctor may recommend more aggressive treatments, such as surgery or steroid injections. While most back pain isn't cause for alarm, it can sometimes be a sign of a more serious condition. Call your doctor right away if you have severe or constant back pain, especially while you're lying down. You should also contact them if you experience other symptoms, such as pain, weakness, or tingling in your legs, unexplained weight loss, or redness and swelling in your back. Seek emergency medical care if you have back pain with a fever or with a sudden loss of bladder or bowel control, or if your back pain started after an accident (such as a fall or a car crash). Some herbal supplements can interact poorly with other medications, or they might be unsafe for you if you have certain medical conditions. Before trying any supplements to manage your back pain, ask your doctor about which ones you can use safely.  Give your doctor a full list of any other medications or supplements you are currently using. Let them know if you have any other health conditions that might affect which supplements you can use, such as bleeding disorders or kidney or liver disease. Depending on what's causing your back pain, you may need to avoid certain types of exercise. Work with your doctor or physical therapist to find out which exercises will help and which might make your pain worse.  Stop doing any exercise that causes back pain or makes your pain worse. This pain might mean that you're performing the exercise incorrectly or that your core muscles aren't strong enough yet to support the movement. If your back pain is caused by a condition like osteoarthritis, talk to your doctor or physical therapist about doing low-impact exercises to improve strength and flexibility without putting too much stress on your joints.
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One-sentence summary -- See your doctor if you have persistent back pain. Get medical attention if you have back pain with severe symptoms. Talk to your doctor before trying herbal supplements. Discuss which exercises you can do safely.


This will match everything and can be dressed up or down, so it is a must have in any capsule wardrobe. A good quality white tee that is not see through can actually be hard to find and is worth spending extra money on. Choose the style that flatters you best. You can pair it with a skirt or jeans and layer it under your blazer or jacket. Wear it alone on a warm day, layer under a sheer blouse, or with your blazer or cardigan. This can be any style that looks good on you. Some examples are button up, wrap style, printed, and chambray. It can be dressed up with a skirt or trousers or casual with jeans. This will be great a slightly cooler day. For even more warmth you can layer with a blazer or jacket. This instantly dresses up your outfit. It can be worn with skirt, trousers, or jeans. Blazers are great staples for women and men. Layer one with blouses, tank tops, and tees. Wear it with skirt, trousers, or jeans. The quintessential “little black dress” doesn’t have to be little, but it should be black. Every woman should own one. Black works with many occasions and is slimming. You can layer with a cardigan, blazer, or scarf to mix up the look. Jeans go with everything and can be worn almost anywhere. This is a staple in any  closets. When buying jeans, don't look for trends (e.g. rips and tears) but for quality and comfort and for what flatters your shape. For men, choose chinos. These can be worn to work or for a nice evening out. Ankle pants are a great alternative to slacks. A tailored pair of trousers can be worn for multiple occasions depending on what you pair it with. A black skirt will match everything similar to how blue jeans match everything. A gray or white skirt could work as well. Choose something not too short or frilly. A well chosen skirt will be appropriate for work or going out in the evenings. These are a little nicer than tees and a staple in any man’s wardrobe. Depending on what you do for work, you may need more of these or none at all. If you wear a suit every day then include a couple suits in your capsule wardrobe. If you rarely wear them then you don't need to count them.
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One-sentence summary --
Find the perfect white tee. Stock your wardrobe with a few classic tees of any neutral color. Add 1 to 3 tank tops. Include at least one nice blouse. Add one or two long sleeved tees or light sweaters. Include a blazer. Add 1 to 2 cardigans. Include a black dress. Stock your closet with 1 to 4 pairs of jeans. Include a pair of trousers or ankle pants. Add at least one skirt. Include a couple each of polos, casual patterned button ups, and oxford button downs for men. Add at a least one dress shirt for men. Consider a charcoal suit for men.