Hi...., self-care treatments that might help include:
Cold packs. Initially, you might get relief from a cold pack placed on the painful area for up to 20 minutes several times a day. Use an ice pack...
Hot packs. After two to three days, apply heat to the areas that hurt. Use hot packs, a heating pad on the lowest setting. If you continue to have pain, try alternating warm and cold packs....Stretching. Stretching exercises for your low back can help you feel better and might help relieve nerve root compression. Avoid jerking, bouncing or twisting during the stretch, and try to hold the stretch for at least 30 seconds....
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