Rest briefly, but avoid prolonged bed rest
Stay gently active with short walks
Apply ice packs for 15–20 minutes at a time during the first 48 hours
Use heat packs after the first 48 hours to relax tight muscles
Take over-the-counter pain relievers as directed on the label
Try gentle stretching for the lower back, hips, and hamstrings
Use proper posture when sitting, standing, and lifting
Avoid heavy lifting, twisting, and sudden movements
Sleep on your side with a pillow between your knees
Sleep on your back with a pillow under your knees
Use a firm mattress or add support to a soft mattress
Maintain a healthy weight
Do low-impact exercise such as walking, swimming, or cycling
Consider physical therapy exercises if recommended
Use a lumbar support cushion when sitting
Avoid sitting for long periods; stand and move regularly
Stop activities that worsen the pain
Seek medical care if pain is severe, worsening, or lasts more than a few weeks
Seek urgent care if you have leg weakness, numbness in the groin, or loss of bladder or bowel control