Rest the affected area and avoid activities that worsen the pain
Use ice for 15–20 minutes at a time during the first 48 hours
Use heat after the first 48 hours to relax tight muscles
Try gentle stretching and light movement if it does not increase pain
Improve posture and avoid positions that compress the nerve
Use over-the-counter pain relievers if safe for you
Sleep in a position that reduces pressure on the nerve
Avoid heavy lifting, repetitive motions, and prolonged sitting or standing
See a doctor if symptoms last more than a few days or keep getting worse
Seek urgent medical care if you have severe weakness, loss of bladder or bowel control, or numbness in the groin area