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
Rest briefly, then resume gentle movement
Walk short distances regularly
Stretch gently and avoid sudden twisting
Maintain good posture while sitting and standing
Use a supportive chair and mattress
Lift objects with your legs, not your back
Avoid heavy lifting and repetitive bending
Try over-the-counter pain relievers if safe for you
Use topical pain relief creams or patches
Strengthen core muscles with low-impact exercises
Practice yoga or gentle mobility exercises
Lose excess weight if needed
Stay hydrated
Sleep on your side with a pillow between your knees
Sleep on your back with a pillow under your knees
Manage stress with relaxation techniques
See a doctor if pain is severe, persistent, or worsening
Seek urgent care for numbness, weakness, fever, or loss of bladder or bowel control