Rest the affected area and avoid activities that worsen symptoms
Maintain gentle movement to prevent stiffness
Apply ice for 15 to 20 minutes at a time during the first 48 hours if there is inflammation
Apply heat for 15 to 20 minutes at a time if muscle tightness is contributing
Use over-the-counter pain relievers as directed on the label if safe for you
Improve posture while sitting, standing, and sleeping
Adjust your workstation to reduce pressure on the nerve
Use supportive pillows or a cervical pillow if neck symptoms are present
Avoid heavy lifting, repetitive motions, and prolonged positions that trigger pain
Perform gentle stretching only if it does not increase symptoms
Try physical therapy or guided exercises to improve mobility and reduce pressure
Maintain a healthy weight to reduce strain on the spine and joints
Stay hydrated and support overall nerve health with a balanced diet
Quit smoking to improve circulation and healing
Seek medical care if symptoms are severe, worsening, or lasting more than a few days
Seek urgent care if there is significant weakness, loss of bladder or bowel control, or numbness in the groin area