Rest and avoid activities that worsen the pain
Apply ice for 15–20 minutes at a time during the first 48 hours
Use heat after the first 48 hours to relax tight muscles
Try gentle stretching and light movement
Maintain good posture while sitting and standing
Avoid heavy lifting and twisting
Take over-the-counter pain relief if safe for you
Massage the sore area gently
Sleep in a position that reduces pressure on the back
Stay hydrated
Use a supportive chair and proper ergonomics
Seek medical care if the pain is severe, persistent, or linked to fever, chest pain, shortness of breath, numbness, weakness, or injury