Rest briefly and avoid heavy lifting
Apply ice for the first 24 to 48 hours
Use heat after the first 48 hours
Do gentle stretching
Take short walks
Maintain good posture
Sit with lumbar support
Sleep on a supportive mattress
Try lying on your back with a pillow under your knees
Try lying on your side with a pillow between your knees
Use over-the-counter pain relief if safe for you
Stay hydrated
Avoid prolonged sitting
Strengthen your core over time
See a doctor if pain is severe, persistent, or worsening