Rest briefly, then keep moving with gentle activity
Apply ice for 15–20 minutes during the first 48 hours
Apply heat for 15–20 minutes after the first 48 hours
Stretch gently and regularly
Strengthen core, back, and hip muscles
Maintain good posture while sitting, standing, and lifting
Use proper lifting technique
Avoid staying in one position for too long
Sleep on a supportive mattress
Try a pillow between the knees when lying on your side
Maintain a healthy weight
Stay hydrated
Wear supportive shoes
Reduce stress with relaxation techniques
Use over-the-counter pain relievers if safe for you
See a doctor if pain is severe, persistent, or worsening
Seek urgent care for numbness, weakness, fever, or loss of bladder or bowel control