Rest the affected area and avoid movements that worsen pain
Apply ice for 15 to 20 minutes at a time during the first 48 hours
Use heat after the first 48 hours to relax tight muscles
Take over-the-counter pain relievers if safe for you
Try gentle stretching and light movement as tolerated
Maintain good posture while sitting, standing, and sleeping
Avoid heavy lifting, twisting, and prolonged sitting
Use a supportive chair and a firm mattress
Consider physical therapy for guided exercises and recovery
See a doctor if pain is severe, persistent, or worsening
Seek urgent care if you have weakness, numbness, loss of bladder or bowel control, or trouble walking