. stop normal physical activity for only the first few days. this helps calm your symptoms and reducs swelling (inflammation) in the area of the pain.
. Apply heat or ice to the painful area. Use ice first 48 to 72 hours, then use heat.
Take over-the-counter pain relievers such as ibuprofen (advil,motrinib) or acetaminophen (tylenol).
. Sleep in curled-up, fetal position with a pillow between your legs. if you usually sleep on your back ,place a pillow or rolled towel under your knees to relieve pressure.
. Do not do activities that involve heavy lifting or twisting of your back for the first 6 weeks after the pain begins.
. Do not exercise in the days right after the pain begins. After 2 to 3 weeks, slowly begin to exercise again. A physical therapist can teach you which exercises are right for you.