Rest briefly and avoid activities that worsen pain
Keep moving with gentle walking and light activity
Apply 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
Stretch gently only if it does not increase pain
Maintain good posture when sitting, standing, and lifting
Avoid heavy lifting and twisting motions
Sleep in a position that reduces strain on your back
Use a firm mattress or supportive surface
Return to normal activities gradually
See a healthcare professional if pain is severe, lasts more than a few weeks, or keeps returning
Seek urgent care if you have numbness, weakness, loss of bladder or bowel control, fever, or pain after major injury