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 relief if safe for you
Keep moving gently instead of staying in bed all day
Try light stretching only if it does not increase pain
Maintain good posture when sitting, standing, and lifting
Sleep with a pillow under your knees if lying on your back
Sleep with a pillow between your knees if lying on your side
Avoid heavy lifting, twisting, and sudden movements
Use proper lifting technique by bending at the knees
Stay hydrated
Consider a gentle massage if it feels comfortable
See a doctor if pain is severe, lasts more than a few days, or comes with numbness, weakness, or bladder or bowel changes