I recommend resting your back and applying a cold pack for 15 to 20 minutes at a time to reduce inflammation. Over-the-counter oral medications like ibuprofen or acetaminophen can also help manage the pain and swelling. Gentle, light stretching can promote recovery once the acute pain begins to ease, but please avoid heavy lifting or strenuous exercise for now. If you experience numbness, tingling, or weakness in your legs, please consult a doctor.
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