You should continue icing in 15 to 20 minute intervals whenever you’re feeling acute pain for up to two weeks.

Consult your doctor or a spine specialist if you are unable to walk or perform other low-impact strengthening exercises.

Hold the pose for five breaths, then bring your hips back to the ground. Repeat the sequence 10 times.

Non-steroidal anti-inflammatory drugs (NSAIDS) such as aspirin or ibuprofen will reduce both pain and stiffness. Always talk to your doctor before starting a new medication on your own. Your doctor might recommend an anti-inflammatory, even if you’re not experiencing pain. You should take the medication as long as they recommend, as stopping prematurely could interfere with their treatment plan.

You can position yourself further from the wall if you are not flexible enough to get into the position easily from 6 inches (15 cm) away. Stay in the position and breathe deeply for at least a few minutes.

Improper sleeping postures are just as bad for your back as lifting improperly.

Any movement that brings your knees to your chest Bending forward with your knees straight Sit-ups Seated twists Seated forward folds with straight knees

Choose low-impact exercises like walking instead of more strenuous exercise, even if you’re trying to lose weight.  

Ask, “Does my policy cover specialist care, like a chiropractor or physical therapist? Can you provide me with a list of in-network specialists in my area?” Be sure to ask if any specialist care or procedures require prior approval from your insurer. Ask, “Do I need to get prior approval to have my cortisone shot covered? What are your company’s procedures for getting prior approval?” When you call your insurance provider, ask whomever you speak with for their name and position. Write down their information and save it in your records.

Corticosteroid injections reduce inflammation and pain, but can only be administered a few times a year because they weaken joints and tendons. An electrical stimulation implant can help reduce pain associated with SI dysfunction. Surgery is rarely used to treat SI dysfunction, but in extreme cases a joint fusion procedure replaces the joint with metal hardware.   Remember to call your insurer ahead of time to ask if any special procedures require their prior approval.