Rest the area and avoid activities that worsen the pain
Apply ice for 15–20 minutes at a time during the first 48 hours
Use heat after 48 hours to relax tight muscles
Gently stretch the glutes, hips, and lower back
Try light walking to prevent stiffness
Massage the sore area gently
Use over-the-counter pain relievers if safe for you
Sit on a cushioned surface or use a donut pillow
Avoid sitting for long periods
Maintain good posture when sitting and standing
Drink enough water
Warm up before exercise and cool down afterward
Stop any exercise that triggers sharp pain
Seek medical care if pain is severe, persistent, or follows an injury