Rest briefly, then keep moving with gentle activity
Apply ice for 15 to 20 minutes at a time for the first 48 hours
Apply heat for 15 to 20 minutes at a time after the first 48 hours
Use over-the-counter pain relievers if safe for you
Avoid heavy lifting, twisting, and sudden bending
Try gentle stretches for the lower back, hips, and hamstrings
Walk short distances several times a day
Maintain good posture when sitting and standing
Use a supportive chair and keep feet flat on the floor
Sleep on your side with a pillow between your knees
Sleep on your back with a pillow under your knees
Strengthen your core with low-impact exercises
Maintain a healthy weight
Stay hydrated
Check your mattress and replace it if needed
See a doctor if pain lasts more than a few weeks
Seek urgent care if you have numbness, weakness, fever, or loss of bladder or bowel control