Stay active with gentle walking and normal daily movement
Avoid prolonged bed rest
Use heat or ice for 15–20 minutes at a time, 2–4 times per day
Try gentle stretching (hamstring stretch, hip flexor stretch, knee-to-chest)
Perform gentle mobility (cat-cow, pelvic tilts)
Do light core activation (glute bridges, dead bug, side plank from knees)
Use proper lifting mechanics (keep load close, bend at hips and knees, avoid twisting)
Maintain good posture when sitting (support the lower back, change positions often)
Sleep on your side with a pillow between knees or on your back with a pillow under knees
Choose supportive footwear
Consider over-the-counter pain relief if safe for you (ibuprofen/naproxen or acetaminophen)
Avoid activities that sharply worsen pain (heavy lifting, deep bending, high-impact exercise)
If you have muscle tightness, consider a short course of massage or self-myofascial release (light pressure)
Consider physical therapy for a tailored exercise plan and technique training
Seek urgent care now if you have new weakness in a leg, numbness in the groin/saddle area, loss of bladder or bowel control, severe or worsening pain after a fall/accident, fever, unexplained weight loss, or cancer history
See a clinician soon if pain lasts longer than 2–4 weeks, keeps returning, or radiates down the leg with persistent numbness/tingling
If pain is new and you’re unsure, get evaluated before starting strengthening if you have significant nerve symptoms