Rest the back and avoid activities 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
Do gentle stretching only if it does not increase pain
Maintain good posture while sitting, standing, and sleeping
Avoid heavy lifting, twisting, and sudden movements
Stay lightly active with short walks as tolerated
Use proper lifting techniques when returning to activity
See a doctor if pain is severe, lasts more than a few days, or includes numbness, weakness, or trouble walking