Rest briefly and avoid activities that worsen the spasm
Apply ice for 15–20 minutes at a time during the first 24–48 hours
Use heat after the first 48 hours to relax tight muscles
Gently stretch the back and surrounding muscles
Try light walking or other gentle movement
Maintain good posture while sitting, standing, and sleeping
Use over-the-counter pain relievers if safe for you
Stay hydrated
Massage the affected area gently
Avoid heavy lifting and sudden twisting
Use proper lifting techniques when returning to activity
Seek medical care if the pain is severe, persistent, or recurring
Seek urgent care if there is numbness, weakness, fever, injury, or loss of bladder or bowel control