Rest and avoid activities that worsen the pain
Apply ice for 15 to 20 minutes at a time during the first 48 hours
Apply heat after the first 48 hours to relax tight muscles
Take over-the-counter pain relievers if safe for you
Do gentle stretching and light movement instead of staying in bed
Maintain good posture when sitting, standing, and lifting
Use proper lifting technique with your legs, not your back
Sleep on a supportive mattress and try a position that reduces strain
Strengthen your core and back muscles with regular exercise
Maintain a healthy weight to reduce pressure on your back
Stay hydrated
Avoid smoking
See a doctor if pain is severe, lasts more than a few weeks, or follows an injury
Get urgent medical help if you have numbness, weakness, fever, or loss of bladder or bowel control