Rest briefly and avoid activities that worsen pain
Change positions often; avoid prolonged sitting or standing
Apply ice for 15–20 minutes at a time during the first 48 hours
Apply heat for 15–20 minutes at a time after the first 48 hours
Try gentle walking if it does not increase pain
Use over-the-counter pain relievers if safe for you
Perform gentle lower-back stretches only if they do not worsen symptoms
Keep good posture when sitting, standing, and lifting
Sleep with a pillow under your knees if lying on your back
Sleep with a pillow between your knees if lying on your side
Avoid heavy lifting, twisting, and sudden movements
Try a lumbar support cushion when sitting
Maintain a healthy weight
Stay hydrated
Consider physical therapy
See a doctor if pain lasts more than a few days or keeps returning
Get urgent medical care if you have leg weakness, numbness in the groin, loss of bladder or bowel control, or severe worsening pain