Apply ice for the first 24–48 hours
Apply heat after 48 hours
Stay gently active
Avoid bed rest
Do light stretching
Walk daily
Maintain good posture
Use proper lifting technique
Avoid heavy lifting
Take over-the-counter pain relievers as directed
Try gentle yoga
Strengthen core muscles
Use a supportive chair
Sleep on your side with a pillow between your knees
Sleep on your back with a pillow under your knees
Maintain a healthy weight
Stay hydrated
Get a massage
Try physical therapy
Avoid prolonged sitting
Use a lumbar support cushion
Wear supportive shoes
Practice stress relaxation
See a healthcare provider if pain persists
Seek urgent care for numbness, weakness, fever, injury, or loss of bladder or bowel control