Rest briefly and avoid movements that trigger the spasm
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
Gently stretch the lower back, hips, and hamstrings
Walk slowly and keep moving as tolerated
Change positions frequently
Sit and stand with good posture
Use over-the-counter pain relief if safe for you
Stay hydrated
Massage the area lightly
Use a supportive pillow when lying down
Sleep on your side with a pillow between your knees
Avoid heavy lifting, twisting, and sudden bending
Strengthen core and back muscles after the spasm improves
See a doctor if pain is severe, lasts more than a few days, or comes with numbness, weakness, or bladder or bowel changes