Rest from activities that worsen the pain
Apply ice for 15 to 20 minutes at a time during flare-ups
Use heat to relax tight muscles
Take over-the-counter pain relievers if safe for you
Avoid prolonged sitting, standing, or twisting
Keep movements slow and controlled
Try gentle stretching for the hips, glutes, and lower back
Strengthen the core, glutes, and pelvic muscles
Practice good posture
Sleep with a pillow between the knees if side sleeping
Use a supportive chair and avoid slouching
Wear supportive shoes
Consider an SI joint belt
See a physical therapist
Get a medical evaluation if pain is severe, persistent, or worsening