you have the problem of sciatica in which pain starts from hip and travels down the back of the thigh , calf and the toes sometimes. it worsens on walking, and even in the single movement. and if its due to any disc bulge it worsens with sneezing and coughing.
for back , go to a physiotherapy clinic. get ultrasonic therapy done if any tenderness+TENS/IFT+ SWD will relax the muscles+Traction(if required)+ some exercises(stretching and strengthening)
Avoid forward bending,prolonged travelling ,weight lifting and stair climbing, no long driving or travelling...Need postural correction i.e. sit tall,...Avoid cold exposure.....GET WELL SOON!
Apply Hot Fomentation twice daily.
Avoid bending in front.
Postural Correction- Sit Tall, Walk Tall.
Extension Exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times. Bhujang Asana -- Lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily.
Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day.