Apply a heat or cold pack to the lower back for 15–20 minutes at a time, several times a day
Stay gently active (short walks, light movement) instead of bed rest
Try gentle stretching: knee-to-chest, hamstring stretch, child’s pose, and pelvic tilts
Do low-impact exercises as tolerated: walking, stationary cycling, and core activation (e.g., glute bridges)
Use proper posture: avoid slouching, keep feet supported, and use a chair with lumbar support
Sleep in a comfortable position: on your side with a pillow between knees or on your back with a pillow under knees
Practice safe lifting: bend at the hips and knees, keep the load close, avoid twisting
Consider over-the-counter pain relief if safe for you (follow label directions)
Try topical pain relief (e.g., menthol or NSAID gels) if appropriate
If pain worsens with specific movements, temporarily limit those activities
Use a supportive device only short-term if it helps (e.g., brief use of a lumbar brace)
Consider physical therapy for personalized exercises and form correction
Seek urgent care if you have new or worsening weakness, numbness in the groin/saddle area, loss of bladder/bowel control, fever, unexplained weight loss, severe unrelenting pain, or pain after major trauma
Contact a clinician if pain lasts more than 1–2 weeks, keeps returning, or limits daily activities significantly