Rest briefly, then keep moving gently
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 avoid sudden movements
Maintain good posture
Sit and stand with back support
Avoid heavy lifting and twisting
Sleep on a supportive mattress
Try a pillow under your knees if lying on your back
Try a pillow between your knees if lying on your side
Stay hydrated
Do light walking
Use proper lifting technique
Strengthen your core and back muscles over time
See a doctor if pain is severe, lasts more than a few weeks, or follows an injury