Rest briefly, but avoid prolonged bed rest
Stay gently active with walking or light movement
Apply ice for the first 48 hours
Use heat after the first 48 hours
Take over-the-counter pain relievers if safe for you
Try gentle stretching for the lower back and hips
Avoid heavy lifting, twisting, and sudden movements
Maintain good posture when sitting and standing
Use a supportive chair and lumbar support
Sleep on your side with a pillow between your knees
Try a physical therapy program
Strengthen your core and glute muscles
Lose excess weight if needed
Stop smoking
See a doctor if pain is severe or lasts more than a few weeks
Seek urgent care if you have leg weakness, numbness in the groin, or loss of bladder or bowel control