Rest briefly, then return to gentle activity
Avoid heavy lifting, twisting, and prolonged bending
Use ice for the first 48 hours, then heat if helpful
Take over-the-counter pain relievers if safe for you
Try gentle walking and light movement regularly
Do physical therapy or prescribed back exercises
Maintain good posture when sitting, standing, and sleeping
Use proper lifting techniques
Lose excess weight if needed
Stop smoking
Consider prescription medications if recommended by a doctor
Consider epidural steroid injections if advised
Seek urgent care for leg weakness, numbness in the groin, or loss of bladder or bowel control
Consider surgery if symptoms are severe or do not improve with conservative treatment