Rest the back for 24–48 hours; avoid heavy lifting and prolonged bending/twisting
Keep moving gently (short walks, light stretching) to prevent stiffness
Apply a cold pack 10–20 minutes at a time for the first 24–48 hours, then switch to heat if it feels better
Use heat 15–20 minutes at a time (warm shower, heating pad on low)
Take an OTC pain reliever if safe for you: ibuprofen or naproxen, or acetaminophen
Consider topical options (menthol or NSAID gel) if appropriate for you
Try gentle stretches that don’t increase pain (hamstring stretch, knee-to-chest, child’s pose)
Use proper posture: sit with back supported, avoid slouching, keep feet flat
Sleep with a supportive position (side with pillow between knees or on back with pillow under knees)
Use a firm mattress or place a support under the mattress if you wake up worse
Stay hydrated and maintain normal activity as tolerated
If you have muscle tightness, try light massage or a foam roller with gentle pressure
Seek urgent care if you have new weakness, numbness in the groin/saddle area, loss of bladder/bowel control, severe or worsening pain, fever, unexplained weight loss, or pain after significant trauma
See a clinician if pain lasts more than 1–2 weeks, keeps recurring, or limits normal activities despite self-care