Rest the affected area and avoid activities that worsen symptoms
Use ice for 15–20 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
Maintain gentle movement to prevent stiffness
Try posture correction and ergonomic adjustments
Avoid heavy lifting, twisting, or repetitive strain
Sleep in a position that reduces pressure on the nerve
Use a supportive pillow or mattress if needed
Stretch gently only if it does not increase pain
See a doctor if symptoms last more than a few days
Seek urgent care if you have severe weakness, loss of bladder or bowel control, or worsening numbness