Rest briefly, but avoid prolonged bed rest
Apply ice for the first 24 to 48 hours
Use heat after the first 48 hours
Take over-the-counter pain relief if safe for you
Stretch gently and move regularly
Maintain good posture
Avoid heavy lifting and twisting
Use proper support when sitting and sleeping
Try a firm mattress or supportive pillow
Strengthen your core and back muscles
Stay at a healthy weight
Stay hydrated
Reduce stress and muscle tension
See a doctor if pain is severe, persistent, or worsening
Seek urgent care if you have numbness, weakness, fever, or loss of bladder or bowel control