Stop any activity that worsens the pain
Find a comfortable position (try lying on your back with knees supported on pillows, or on your side with a pillow between your knees)
Apply a cold pack to the painful area for 15–20 minutes at a time, up to every 2–3 hours for the first 24–48 hours
After 48 hours, switch to heat (warm pack or heating pad) for 15–20 minutes at a time, as needed
Take over-the-counter pain relief if safe for you:
Ibuprofen or naproxen (avoid if you have ulcers, kidney disease, are on blood thinners, or have been told not to take NSAIDs)
Acetaminophen (avoid exceeding label limits; use caution with liver disease or heavy alcohol use)
Consider topical treatments such as lidocaine patches or menthol-based rubs if they help
Gentle movement: short, frequent walks; avoid prolonged bed rest
Try gentle stretches that do not increase pain (stop if pain worsens), such as:
Knee-to-chest (one side at a time)
Piriformis stretch (figure-4 position)
Hamstring stretch with a towel
Use proper posture:
Avoid slouching; keep back supported when sitting
Change positions frequently
Avoid heavy lifting, bending at the waist, and twisting
If you can, use supportive measures:
Lumbar support belt/brace for short periods if it reduces pain
Sleep with knees slightly elevated (on back) or with a pillow between knees (on side)
If pain is severe, consider contacting urgent care/your clinician for evaluation and possible prescription pain control or imaging if needed
Seek emergency care immediately if you have:
New weakness in the leg/foot
Numbness in the groin/saddle area
Loss of bladder or bowel control
Severe or rapidly worsening pain with fever, chills, unexplained weight loss, or history of cancer
Pain after significant trauma (fall, accident)
Unrelenting pain that is not tolerable or keeps you from walking
Contact a clinician urgently if you have:
Pain radiating down the leg with worsening symptoms
Numbness/tingling that is progressing
Pain lasting more than a few days without improvement despite self-care
Prior spine surgery or known spinal infection risk factors