Rest your back and avoid heavy lifting
Support your lower back with a pillow when sitting or lying down
Apply a warm compress or heating pad for 15–20 minutes at a time
Use an ice pack for 10–15 minutes if the pain is new or inflamed
Take over-the-counter pain relievers if safe for you
Cough gently and brace your abdomen or chest with a pillow
Stay hydrated to help reduce coughing
Use a humidifier to keep air moist
Sleep on your side with a pillow between your knees
Try gentle stretching if it does not worsen the pain
Maintain good posture when standing and sitting
Avoid sudden twisting or bending
Treat the cough with appropriate medicines if needed
See a doctor if the pain is severe, lasts more than a few days, or comes with fever, shortness of breath, numbness, or weakness