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 if it helps
Take over-the-counter pain relievers if safe for you
Try gentle stretching for the lower back and legs
Maintain good posture while sitting and standing
Avoid heavy lifting and twisting
Use proper lifting techniques
Sleep on a supportive mattress
Place a pillow between your knees when side-sleeping
Strengthen core and back muscles with guided exercises
Lose excess weight if needed
Stop smoking
See a physical therapist
Consider prescription medications if recommended by a doctor
Get medical evaluation if pain is severe or persistent
Seek urgent care for leg weakness, numbness, or loss of bladder or bowel control