Maintain good posture while sitting, standing, and walking
Use a chair with proper lumbar support
Keep feet flat on the floor when sitting
Avoid slouching and hunching forward
Take frequent breaks from sitting
Stretch gently every day
Strengthen core muscles
Strengthen back and hip muscles
Use proper lifting technique
Avoid lifting heavy objects alone
Keep objects close to your body when lifting
Sleep on a supportive mattress
Sleep on your side with a pillow between your knees
Sleep on your back with a pillow under your knees
Apply ice for recent pain or injury
Apply heat for muscle tightness
Stay physically active
Walk regularly
Maintain a healthy weight
Wear supportive shoes
Avoid high heels
Reduce stress
Practice relaxation techniques
Stop smoking
Stay hydrated
Use over-the-counter pain relief if appropriate
See a doctor if pain is severe, persistent, or worsening
Seek urgent care for numbness, weakness, fever, or loss of bladder or bowel control