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
Stay gently active and avoid prolonged bed rest
Walk short distances regularly
Try gentle stretching for the lower back, hips, and hamstrings
Use over-the-counter pain relievers if safe for you
Maintain good posture while sitting and standing
Use a lumbar support cushion when sitting
Avoid heavy lifting and twisting movements
Sleep on your side with a pillow between your knees
Sleep on your back with a pillow under your knees
Practice gentle core-strengthening exercises
Avoid sitting for long periods; stand and move often
Massage tight muscles in the lower back and buttocks
Consider physical therapy
See a doctor if pain is severe, persistent, or worsening
Seek urgent care if you have leg weakness, numbness in the groin, or loss of bladder or bowel control