Rest briefly, but avoid staying in bed too long
Apply ice for 15–20 minutes at a time during the first 24–48 hours
Use heat after the first 48 hours to relax tight muscles
Take over-the-counter pain relievers if safe for you
Gently walk or move around to prevent stiffness
Try knee-to-chest stretches
Try child’s pose
Try pelvic tilts
Try cat-cow stretches
Lie on your back with a pillow under your knees
Sleep on your side with a pillow between your knees
Avoid heavy lifting and twisting
Maintain good posture when sitting and standing
Use a supportive chair or lumbar cushion
Massage the sore area gently
Stay hydrated
Do light stretching several times a day
Stop any movement that increases pain
Seek medical care if pain is severe, persistent, or caused by injury