Rest briefly, but avoid prolonged bed rest
Apply ice for the first 24 to 48 hours
Apply heat after the first 48 hours
Use over-the-counter pain relievers if safe for you
Do gentle stretching and light movement
Maintain good posture
Avoid heavy lifting and twisting
Use proper support when sitting and sleeping
Try a firm mattress or supportive pillow
Strengthen core muscles over time
Stay at a healthy weight
Drink enough water
Massage the sore area gently
See a doctor if pain is severe, persistent, or worsening
Seek urgent care if pain follows injury or comes with numbness, weakness, fever, or loss of bladder or bowel control