Rest briefly, but avoid prolonged bed rest
Apply ice for 15–20 minutes at a time during the first 48 hours
Apply heat for 15–20 minutes at a time after the first 48 hours
Take over-the-counter pain relievers if safe for you
Do gentle walking and light movement
Try gentle stretching for the lower back and hips
Use proper posture when sitting and standing
Avoid lifting heavy objects
Bend at the knees, not the waist, when lifting
Sleep on a firm mattress or add support
Place a pillow under your knees when lying on your back
Place a pillow between your knees when lying on your side
Stay hydrated
Maintain a healthy weight
Strengthen your core with gentle exercises
Stop activities that worsen the pain
See a doctor if pain is severe, persistent, or spreading
Seek urgent care if you have numbness, weakness, fever, or loss of bladder or bowel control