Rest briefly, then resume gentle movement
Avoid prolonged sitting
Use ice for the first 48 hours
Use heat after the first 48 hours
Try gentle stretching
Walk short distances regularly
Maintain good posture
Use proper lifting techniques
Sleep on a supportive mattress
Place a pillow between your knees when side sleeping
Take over-the-counter pain relievers if safe for you
Do core-strengthening exercises
Try physical therapy
Avoid activities that worsen the pain
Lose excess weight if needed
Stop smoking
See a doctor if pain lasts more than a few weeks
Seek urgent care for leg weakness, numbness, or loss of bladder or bowel control