Rest briefly and avoid activities that worsen the spasm
Apply ice for the first 24 to 48 hours
Use heat after the first 48 hours or if heat feels better
Try gentle walking or light movement
Do gentle stretching only if it does not increase pain
Change positions often and avoid staying in one posture too long
Support your lower back with a pillow when sitting or lying down
Stay hydrated
Consider over-the-counter pain relievers if safe for you
Use proper lifting technique and avoid heavy lifting
Practice slow deep breathing to help relax muscles
Seek medical care if pain is severe, persistent, or comes with numbness, weakness, fever, or loss of bladder or bowel control