Rest briefly, then stay gently active
Avoid heavy lifting, twisting, and sudden bending
Use proper posture when sitting, standing, and sleeping
Apply ice for the first 24 to 48 hours
Use heat after the initial inflammation settles
Take over-the-counter pain relievers if safe for you
Try physical therapy and guided core-strengthening exercises
Perform gentle stretching as recommended by a clinician
Maintain a healthy weight
Quit smoking
Use ergonomic support for work and daily activities
Consider prescription medications if advised by a doctor
Consider epidural steroid injections if prescribed
Seek urgent medical care for leg weakness, numbness, or loss of bladder or bowel control
Consider surgery if symptoms are severe or do not improve with conservative treatment