Apply heat or cold to the painful area for 15–20 minutes at a time, several times per day
Stay gently active (short walks, light movement) and avoid prolonged bed rest
Perform gentle stretching of the hamstrings and hip flexors
Try nerve glides (e.g., sciatic nerve glides) if they don’t increase symptoms
Do pelvic tilts and gentle core-strengthening exercises
Practice positions that reduce symptoms (often lying on the back with knees supported or on the side with a pillow between knees)
Use proper lifting and posture; avoid bending and twisting
Sleep with a supportive pillow arrangement (knees bent or pillow between knees)
Consider over-the-counter pain relief if safe for you (ibuprofen, naproxen, or acetaminophen)
Use topical anti-inflammatory gels/patches if appropriate
Try a lumbar support or ergonomic adjustments (chair support, monitor height)
Avoid activities that trigger sharp pain (heavy lifting, aggressive stretching, prolonged sitting)
Consider physical therapy for a tailored exercise plan and manual therapy
Ask a clinician about prescription anti-inflammatories, muscle relaxants, or neuropathic pain meds if needed
Consider epidural steroid injection if pain is severe or persistent despite home care
Seek urgent care if you have new or worsening weakness, numbness in the groin/saddle area, loss of bladder or bowel control, fever, unexplained weight loss, or severe unrelenting pain after injury