Rest briefly, then keep moving with gentle activity
Apply ice packs for the first 48 to 72 hours
Use heat packs after the first 48 to 72 hours
Try over-the-counter pain relievers if safe for you
Stretch the lower back, hips, and hamstrings gently
Do piriformis and sciatic nerve glides if tolerated
Avoid prolonged sitting
Use a supportive chair and proper posture
Sleep on your side with a pillow between your knees
Sleep on your back with a pillow under your knees
Avoid heavy lifting and twisting
Maintain a healthy weight
Walk regularly
Try physical therapy
Practice core-strengthening exercises
Stop smoking
Seek medical care if pain is severe, worsening, or lasts more than a few weeks
Seek urgent care for leg weakness, numbness in the groin, or loss of bladder or bowel control