Rest and avoid heavy lifting, bending, and twisting for 1–3 days
Keep moving with gentle walking and light daily activities
Apply heat (or alternate with ice) to the sore area 15–20 minutes, 3–5 times daily
Use proper posture when sitting; consider a small lumbar support or rolled towel
Sleep on your side with a pillow between knees or on your back with a pillow under knees
Try gentle stretches if pain allows (stop if symptoms worsen)
Perform gentle mobility exercises such as knee-to-chest (one leg at a time) and pelvic tilts
Stay hydrated and maintain normal activity as tolerated
Consider over-the-counter pain relief if safe for you:
Ibuprofen or naproxen (avoid if you have kidney disease, ulcers/bleeding history, are on blood thinners, or are pregnant)
Acetaminophen (avoid exceeding label limits; use caution with liver disease or heavy alcohol use)
Use topical treatments such as menthol or NSAID gels if appropriate
Avoid prolonged bed rest
Consider seeing a clinician or physical therapist if not improving in 1–2 weeks
Seek urgent care immediately if any red flags occur:
New weakness in a leg, numbness in the groin/saddle area
Loss of bladder or bowel control
Fever, unexplained weight loss, or history of cancer
Severe pain after a significant fall/accident
Pain that rapidly worsens or is constant and unrelenting
Pain with a known infection risk or IV drug use