Use a warm heating pad, whirlpool bath, or warm, moist towels for 10 to 20 minutes every hour for 48 hours. Stay in bed until your doctor says it is safe to get up. Resume normal activities when you can do them without feeling pain. Sleep with a pillow under your knees or sleep on your side with your knees bent. Wear low-heeled shoes.
Excess weight puts strain on the back.
If you are overweight, try to bring your weight down to normal. The right kind of exercises will strengthen your back and reduce the chances of another strain. However, some types of exercise can cause further injury. Check with your doctor before undertaking any exercise program. You have shooting pains into your buttocks, groin, or legs.