Rest briefly, but avoid prolonged bed rest
Stay gently active with short walks
Use ice packs for 15–20 minutes at a time during the first 48 hours
Use heat packs for 15–20 minutes at a time after the first 48 hours
Alternate ice and heat if that feels better
Take over-the-counter pain relievers as directed on the label
Use anti-inflammatory medicine if safe for you
Stretch the lower back, hips, and hamstrings gently
Try piriformis stretches if they do not worsen pain
Avoid sitting for long periods
Use a supportive chair with good posture
Keep both feet flat on the floor when sitting
Sleep on your side with a pillow between your knees
Sleep on your back with a pillow under your knees
Avoid heavy lifting and twisting movements
Use proper bending and lifting techniques
Maintain a healthy weight
Do light core-strengthening exercises if tolerated
Try gentle yoga or mobility exercises
Massage the lower back or buttock area
Use a lumbar roll or small cushion for support
Stay hydrated
Stop activities that increase pain
Seek medical care if pain is severe, persistent, or worsening
Seek urgent care if there is leg weakness, numbness in the groin, or loss of bladder or bowel control