Rest briefly and avoid activities that worsen pain
Keep moving with gentle walking as tolerated
Apply ice for 15–20 minutes at a time during the first 48 hours
Use heat after the first 48 hours to relax tight muscles
Try gentle lower back stretches if they do not increase pain
Use over-the-counter pain relievers if safe for you
Maintain good posture when sitting, standing, and lifting
Sleep in a position that reduces pressure on the lower back
Avoid heavy lifting, twisting, and sudden movements
Strengthen core and back muscles once pain improves
Stay hydrated and keep a healthy body weight
See a doctor if pain is severe, lasts more than a few days, or includes numbness, weakness, or loss of bladder or bowel control