Rest the back and avoid activities that worsen the pain
Apply ice for 15 to 20 minutes at a time during the first 24 to 48 hours
Use heat after the first 48 hours to relax tight muscles
Take over-the-counter pain relievers if safe for you
Do gentle stretching only if it does not increase pain
Keep moving lightly instead of staying in bed all day
Maintain good posture when sitting, standing, and sleeping
Use a supportive chair and a firm mattress or pillow support
Avoid heavy lifting, twisting, and sudden movements
Try deep breathing and relaxation to reduce muscle tension
Massage the area gently if it feels comfortable
Seek medical care if pain is severe, lasts more than a few days, or comes with numbness, weakness, or trouble walking