Stay active with gentle walking
Avoid prolonged sitting
Use proper posture when sitting and standing
Apply ice for the first 48 hours if pain is recent
Use heat after the first 48 hours to relax muscles
Do gentle stretching for the lower back and legs
Try piriformis stretches
Do hamstring stretches
Strengthen core muscles
Use over-the-counter pain relievers if safe for you
Sleep on a supportive mattress
Place a pillow between your knees when lying on your side
Avoid heavy lifting
Bend at the knees, not the waist, when lifting
Maintain a healthy weight
Quit smoking
See a doctor if pain is severe, persistent, or worsening
Seek urgent care if you have leg weakness, numbness, or loss of bladder or bowel control