Rest briefly, then stay active with gentle movement
Avoid prolonged sitting and heavy lifting
Apply ice for the first 48 hours if pain is new
Use heat after 48 hours to relax tight muscles
Try gentle stretching for the lower back, hips, and hamstrings
Walk regularly if it does not worsen pain
Maintain good posture when sitting, standing, and sleeping
Use a firm mattress or supportive sleep position
Take over-the-counter pain relievers if safe for you
Strengthen your core and glute muscles gradually
Lose excess weight if needed to reduce pressure on the spine
Stop smoking
See a physical therapist for targeted exercises
Get medical evaluation if pain is severe, persistent, or recurring
Seek urgent care if you have leg weakness, numbness in the groin, or loss of bladder or bowel control