Rest briefly, then keep moving with gentle activity
Apply ice for the first 48 hours if pain is new or after strain
Apply heat for muscle tightness or ongoing soreness
Use over-the-counter pain relievers if safe for you
Avoid heavy lifting, twisting, and sudden movements
Maintain good posture when sitting and standing
Use a supportive chair and keep feet flat on the floor
Sleep on a firm mattress with a pillow under your knees or between your knees
Stretch gently and regularly
Walk short distances several times a day
Strengthen core and back muscles over time
Lift objects with your legs, not your back
Stay hydrated
Maintain a healthy weight
Stop smoking
Manage stress with relaxation techniques
Seek medical care if pain is severe, lasts more than a few weeks, or follows an injury
Get urgent care if there is numbness, weakness, fever, loss of bladder or bowel control, or pain after major trauma