Rest the affected area
Avoid activities that worsen the pain
Apply ice for 15–20 minutes at a time
Switch to heat after the first 48 hours if it helps
Use over-the-counter pain relievers if safe for you
Maintain good posture
Adjust your workstation or sleeping position
Do gentle stretching if it does not increase pain
Try low-impact movement like walking
Avoid heavy lifting and repetitive motions
Wear supportive footwear if needed
Use a neck pillow or lumbar support if appropriate
See a doctor if symptoms are severe, persistent, or worsening
Seek urgent care for weakness, numbness, loss of bladder or bowel control, or severe pain