Rest and avoid activities that worsen pain
Use ice for the first 48 hours
Use heat after the first 48 hours if it helps
Take over-the-counter pain relievers if safe for you
Maintain gentle movement and avoid prolonged bed rest
Try physical therapy exercises prescribed by a professional
Improve posture when sitting, standing, and lifting
Avoid heavy lifting and twisting motions
Use proper lifting techniques
Maintain a healthy body weight
Quit smoking
Sleep in positions that reduce pressure on the spine
Consider prescription medications if recommended by a doctor
Consider steroid injections if prescribed by a specialist
Seek medical evaluation if pain persists or worsens
Seek urgent care for leg weakness, numbness, or loss of bladder or bowel control
Consider surgery only if conservative treatment fails or symptoms are severe