Rest and avoid activities that worsen pain
Apply ice packs for 15–20 minutes at a time during the first 48 hours
Use heat packs after the first 48 hours to relax tight muscles
Take over-the-counter pain relievers if safe for you
Do gentle stretching for the lower back, hips, and hamstrings
Walk short distances instead of staying in bed for long periods
Maintain good posture while sitting and standing
Use a supportive chair and keep feet flat on the floor
Avoid heavy lifting, twisting, and sudden movements
Sleep on your side with a pillow between your knees
Try piriformis stretches and sciatic nerve glides
Strengthen core and glute muscles when pain improves
Stay active with low-impact exercise such as swimming or walking
Lose excess weight if needed to reduce pressure on the nerve
See a doctor if pain is severe, persistent, or worsening
Seek urgent care if there is leg weakness, numbness, or loss of bladder or bowel control