Rest and avoid activities that worsen the pain
Apply ice for 15–20 minutes at a time during the first 48 hours
Use heat after the first 48 hours to relax tight muscles
Take over-the-counter pain relievers if safe for you
Maintain gentle movement instead of staying in bed all day
Try light stretching only if it does not increase pain
Improve posture when sitting, standing, and lifting
Avoid heavy lifting, twisting, and sudden movements
Sleep in a position that reduces pressure on the back
Use a firm mattress or supportive surface
Consider physical therapy for guided exercises and recovery
See a doctor if pain is severe, persistent, or worsening
Seek urgent care if you have leg weakness, numbness, loss of bladder or bowel control, or trouble walking