Rest briefly and avoid activities that worsen pain
Change positions often; avoid prolonged sitting or standing
Apply ice for 15–20 minutes at a time during the first 48 hours
Use heat for 15–20 minutes at a time after the first 48 hours
Try gentle walking to keep the back from stiffening
Do light stretching only if it does not increase pain
Avoid heavy lifting, twisting, and bending
Sleep on your side with a pillow between your knees
Sleep on your back with a pillow under your knees
Use over-the-counter pain relievers if safe for you
Maintain good posture when sitting and standing
Consider physical therapy exercises if recommended
Seek medical care if pain is severe, persistent, or worsening
Seek urgent care if you have leg weakness, numbness, loss of bladder or bowel control, or saddle numbness