Rest briefly, then keep moving with gentle activity
Apply ice for the first 48 hours
Apply heat after the first 48 hours
Use over-the-counter pain relievers if safe for you
Stretch the lower back, hips, and hamstrings gently
Try walking instead of prolonged sitting
Avoid heavy lifting and twisting
Maintain good posture while sitting and standing
Use a firm mattress or supportive surface
Sleep on your side with a pillow between your knees
Do physical therapy exercises
Strengthen the core and glute muscles
Try yoga or low-impact exercise
Lose excess weight if needed
Stop smoking
Consider prescription muscle relaxants or anti-inflammatory medicine if prescribed
Consider steroid injections if recommended by a doctor
Seek medical care if pain is severe, persistent, or worsening
Seek urgent care for leg weakness, numbness, or loss of bladder or bowel control