Rest the back and avoid activities that worsen the pain
Apply ice for 15–20 minutes at a time during the first 48 hours
Use heat after the first 48 hours to relax tight muscles
Take over-the-counter pain relievers if safe for you
Avoid heavy lifting, twisting, and prolonged sitting
Change positions frequently and use proper posture
Try gentle walking to keep the back from stiffening
Perform light stretching only if it does not increase pain
Sleep on a firm mattress with a pillow under the knees or between the knees
Use lumbar support when sitting
Maintain a healthy weight to reduce pressure on the spine
See a doctor if pain is severe, lasts more than a few days, or keeps returning
Seek urgent care if you have leg weakness, numbness, loss of bladder or bowel control, or worsening symptoms