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
Try gentle stretching only if it does not increase pain
Stay lightly active and avoid prolonged bed rest
Use over-the-counter pain relievers if safe for you
Maintain good posture when sitting, standing, and lifting
Support your back with a firm mattress or proper pillow placement
Drink enough water
Massage the affected area gently if tolerated
Avoid heavy lifting, twisting, and sudden movements
Seek medical care if pain is severe, persistent, or recurring
Seek urgent care if you have numbness, weakness, fever, loss of bladder or bowel control, or pain after injury