Rest briefly, but avoid prolonged bed rest
Apply ice for the first 48 to 72 hours
Use heat after the initial inflammation settles
Take over-the-counter anti-inflammatory pain relievers if safe for you
Perform gentle sciatic nerve stretches
Try hamstring stretches
Try piriformis stretches
Do low-impact walking
Maintain good posture while sitting and standing
Use a supportive chair with lumbar support
Avoid heavy lifting and twisting
Sleep on your side with a pillow between your knees
Sleep on your back with a pillow under your knees
Strengthen your core and glute muscles
Stay active with light movement throughout the day
Consider physical therapy
Use ergonomic adjustments at work
Avoid sitting for long periods
Lose excess weight if needed
Stop smoking
See a doctor if pain is severe, persistent, or worsening
Seek urgent care if you have leg weakness, numbness in the groin, or loss of bladder or bowel control