Rest briefly, then keep moving with gentle activity
Apply ice for 15–20 minutes at a time during flare-ups
Use heat for 15–20 minutes to relax tight muscles
Take over-the-counter pain relievers if safe for you
Try gentle stretching for the lower back, hips, and hamstrings
Avoid prolonged sitting and standing
Use proper posture when sitting and lifting
Sleep on your side with a pillow between your knees
Strengthen your core and glute muscles
Maintain a healthy weight
Avoid heavy lifting and twisting motions
Try physical therapy exercises
Use a lumbar support cushion if sitting for long periods
Stay active with low-impact exercise like walking or swimming
See a doctor if pain is severe, persistent, or worsening
Seek urgent care if you have leg weakness, numbness, or loss of bladder or bowel control