Rest briefly, then stay gently active
Avoid prolonged sitting
Use ice packs for the first 48 hours
Use heat after the first 48 hours
Take over-the-counter pain relievers if safe for you
Try gentle stretching for the lower back, hips, and hamstrings
Do piriformis stretches
Do knee-to-chest stretches
Do pelvic tilts
Practice walking regularly
Improve posture while sitting and standing
Use a lumbar support cushion
Sleep on your side with a pillow between your knees
Avoid heavy lifting and twisting
Strengthen your core and glute muscles
Maintain a healthy weight
Stay hydrated
See a physical therapist
Consider massage therapy
See a doctor if pain is severe or persistent
Seek urgent care for leg weakness, numbness in the groin, or loss of bladder or bowel control