Rest briefly, but avoid prolonged bed rest
Apply ice for the first 24 to 48 hours
Apply heat after the first 48 hours
Use over-the-counter pain relievers if safe for you
Do gentle stretching and light movement
Maintain good posture while sitting and standing
Use proper lifting techniques
Sleep on a supportive mattress
Try a pillow under your knees if sleeping on your back
Try a pillow between your knees if sleeping on your side
Avoid heavy lifting and twisting
Strengthen your core muscles
Maintain a healthy weight
Stay active with low-impact exercise
See a doctor if pain is severe, persistent, or worsening
Seek urgent care if you have numbness, weakness, fever, or loss of bladder or bowel control