Rest the back and avoid activities that worsen pain
Apply ice for 15–20 minutes at a time during the first 48 hours
Use heat after the first 48 hours if it feels better
Take over-the-counter pain relievers if safe for you
Keep gentle movement to avoid stiffness
Avoid heavy lifting, twisting, and sudden bending
Try light stretching only if it does not increase pain
Maintain good posture when sitting and standing
Use a supportive chair and firm mattress
Sleep on your back with a pillow under your knees or on your side with a pillow between your knees
Stay hydrated
Return to normal activity gradually
Seek medical care if pain is severe, lasts more than a few days, or comes with numbness, weakness, fever, or trouble controlling bladder or bowels