Rest briefly and avoid activities that worsen the pain
Apply ice for 15–20 minutes at a time during the first 48 hours
Use heat after the first 48 hours to relax tight muscles
Take over-the-counter pain relievers if safe for you
Keep gentle movement and avoid prolonged bed rest
Try light stretching only if it does not increase pain
Use proper posture when sitting, standing, and lifting
Sleep in a position that reduces strain on the lower back
Avoid heavy lifting, twisting, and sudden movements
Return to normal activity gradually as pain improves
Seek medical care if pain is severe, persistent, or worsening
Seek urgent care if you have numbness, weakness, fever, or loss of bladder or bowel control