Rest briefly and avoid activities that worsen pain
Use ice for 15–20 minutes at a time during the first 48 hours
Use heat after 48 hours to relax tight muscles
Take over-the-counter pain relievers if safe for you
Try gentle walking and light movement instead of staying in bed
Avoid heavy lifting, twisting, and sudden bending
Maintain good posture when sitting and standing
Sleep on a firm mattress with a pillow under your knees or between your knees
Do gentle stretches only if they do not increase pain
Consider physical therapy for guided exercises and recovery
Use proper lifting techniques
Lose excess weight if recommended by a clinician
Manage underlying causes such as disc problems or arthritis
Seek medical care if pain is severe, lasts more than a few weeks, or keeps returning
Seek urgent care if you have leg weakness, numbness in the groin, loss of bladder or bowel control, or trouble walking