Rest the back for 24 to 48 hours
Avoid heavy lifting, twisting, and bending
Apply ice for 15 to 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
Keep gentle movement and short walks as tolerated
Do light stretching only if it does not increase pain
Maintain good posture when sitting and standing
Sleep on a firm mattress with support under the knees or between the knees
Use proper lifting technique when returning to activity
Return to normal activity gradually
See a doctor if pain is severe, lasts more than a few weeks, or keeps getting worse
Seek urgent care if you have numbness, weakness, loss of bladder or bowel control, or pain after major injury