Rest briefly and avoid activities that trigger the spasm
Apply ice for 15–20 minutes at a time during the first 24–48 hours
Use heat after the first 48 hours to relax tight muscles
Take over-the-counter pain relievers if safe for you
Gently stretch the back and surrounding muscles
Walk lightly and keep moving as tolerated
Maintain good posture while sitting and standing
Use proper lifting techniques and avoid heavy lifting
Stay hydrated
Get enough sleep and use a supportive mattress
Try massage or self-massage with a foam roller if tolerated
Manage stress with relaxation breathing or gentle yoga
See a doctor if spasms are severe, frequent, or not improving
Seek urgent care if you have weakness, numbness, fever, loss of bladder or bowel control, or pain after an injury