Rest briefly, then stay active with gentle movement
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
Use over-the-counter pain relievers if safe for you
Stretch the lower back, hips, and hamstrings gently
Strengthen core muscles with low-impact exercises
Maintain good posture while sitting, standing, and lifting
Avoid heavy lifting and sudden twisting
Use proper lifting technique with bent knees and a straight back
Sleep on a supportive mattress
Place a pillow under your knees if sleeping on your back
Place a pillow between your knees if sleeping on your side
Stay at a healthy weight
Walk regularly
Adjust your workstation for ergonomic support
See a physical therapist for targeted treatment
Seek medical care if pain is severe, persistent, or worsening
Seek urgent care if pain follows an injury or comes with numbness, weakness, fever, or loss of bladder or bowel control