Rest briefly, then keep moving gently
Use heat or ice on the painful area
Try over-the-counter pain relievers if safe for you
Maintain good posture while sitting and standing
Avoid heavy lifting and twisting
Stretch the upper back and chest gently
Strengthen core and back muscles regularly
Use a supportive chair and mattress
Adjust your workstation ergonomics
Take frequent breaks from sitting
Stay at a healthy weight
Wear supportive shoes
Massage the area if it helps
Practice deep breathing and relaxation
See a healthcare professional if pain is severe, persistent, or worsening
Seek urgent care for numbness, weakness, fever, chest pain, or trouble breathing