Apply a heating pad or warm compress for 15–20 minutes
Take short walks to keep the muscles gently moving
Do gentle knee-to-chest stretches
Do a child’s pose stretch
Do a cat-cow stretch
Do a pelvic tilt exercise
Do a seated forward fold gently
Do a lying spinal twist
Stretch the hip flexors
Stretch the hamstrings
Use a foam roller on the glutes and upper back
Massage the lower back muscles lightly
Practice deep diaphragmatic breathing
Avoid prolonged sitting
Stand up and move every 30–60 minutes
Maintain good posture while sitting and standing
Stay hydrated
Use over-the-counter pain relief if appropriate
Rest from heavy lifting or twisting movements
Sleep with a pillow under the knees when lying on your back
Sleep with a pillow between the knees when lying on your side
See a healthcare professional if pain is severe, persistent, or worsening