Stay active with gentle walking and normal daily movement as tolerated
Avoid prolonged bed rest
Use heat or ice to reduce pain (15–20 minutes at a time, several times per day as needed)
Try over-the-counter pain relief if safe for you: ibuprofen, naproxen, or acetaminophen
Consider topical anti-inflammatory gel (if appropriate for you)
Use stretching and mobility exercises that do not worsen leg pain (e.g., gentle hamstring stretch, piriformis stretch)
Perform core-strengthening exercises as tolerated (e.g., pelvic tilts, gentle bridges)
Do nerve-friendly movements and avoid positions that trigger sharp radiating pain
Consider physical therapy for guided exercises, posture training, and nerve/muscle mobility work
Practice proper ergonomics: maintain neutral spine, avoid slouching, use lumbar support
Modify activities that aggravate symptoms (heavy lifting, bending/ twisting, prolonged sitting)
Use short, frequent breaks from sitting; stand and move periodically
Try sleeping positions that reduce symptoms (side-lying with a pillow between knees, or on back with pillow under knees)
Consider a short course of prescription medications only under clinician guidance (e.g., muscle relaxants, stronger anti-inflammatories, neuropathic pain agents)
Ask a clinician about epidural steroid injections if pain is severe or persistent despite conservative care
Seek urgent evaluation if any of these occur: new or worsening weakness, numbness in the groin/saddle area, loss of bladder or bowel control, fever, unexplained weight loss, history of cancer, major trauma, or rapidly progressing symptoms
See a clinician promptly if symptoms last longer than 4–6 weeks, keep recurring, or significantly limit function