Stay active with gentle walking or light movement
Avoid prolonged sitting or standing in one position
Use proper posture when sitting, standing, and lifting
Apply ice for the first 24 to 48 hours if pain is recent
Use heat to relax tight muscles if pain is ongoing
Stretch the lower back, hips, and hamstrings gently
Strengthen core muscles with safe exercises
Lift with your legs, not your back
Sleep on a supportive mattress
Place a pillow under your knees when lying on your back
Place a pillow between your knees when lying on your side
Maintain a healthy body weight
Wear supportive shoes
Reduce activities that trigger pain
Take over-the-counter pain relief if safe for you
Manage stress with relaxation techniques
See a doctor if pain is severe, persistent, or worsening
Seek urgent care if pain comes with numbness, weakness, fever, or loss of bladder or bowel control