Apply ice packs for 15–20 minutes at a time during the first 48 hours
Use heat packs after the first 48 hours to relax tight muscles
Stay gently active and avoid prolonged bed rest
Walk short distances regularly
Try gentle stretching for the lower back, hips, and hamstrings
Perform piriformis stretches if they do not worsen pain
Use over-the-counter pain relievers if safe for you
Maintain good posture while sitting, standing, and sleeping
Use a supportive chair and keep feet flat on the floor
Avoid heavy lifting, twisting, and sudden movements
Sleep on your side with a pillow between your knees
Sleep on your back with a pillow under your knees
Strengthen core and glute muscles with low-impact exercises
Lose excess weight if needed to reduce pressure on the spine
Stop smoking
See a physical therapist for guided exercises
Seek medical care if pain is severe, persistent, or worsening
Get urgent care if you have leg weakness, numbness in the groin, or loss of bladder or bowel control