You can consult online for advice. Try to do the exercise under obseravtion of a qualified physiotherapist

Do with PHYSIO

https://www.youtube.com/watch?v=HxvRQ9ZJ8vQ Chiropractic Mobilization will help. Avoid bending in front. Postural Correction- Sit Tall, Walk Tall. Extension Exercises x 15 times x twice daily. Apply Hot Fomentation twice daily

Because of fixation of Ur L1 to L3, there will be excess load on disc above and below in T12 and L4-5 region. Thus u need advice on correct posture sleeping/sitting/standing. U need to do certain exercises like nerve glides and some muscle strengthening program.

You need to proper exercise (core muscles, isometric & strengthening) every exercise 10times repeat & 5sec hold, maintain your posture (how to sit to stand, how to lay down, standing etc) and it’s really need to visit your nearest physiotherapy center for your Better care & treatment.....,.

Need to know about the date of surgery. You need to follow some do and don'ts like avoid forward bending, heavy lifting, maintaining posture while standing or sitting activities and exercises for strengthening of your core muscles of spine under supervision of physiotherapist either offline or online as per following COVID norms in your area.

You need to do exercises in expert super vision at first 10 -15 days, then you can start on your own. Kindly search or visit nearest physiotherapy clinic for treatment.

Proper assessment is necessary to prescribe effective treatment

Hi. Since you mention that you underwent surgery 3 years ago, I hope you were given a proper physiotherapy consult at the time. There are certain exercises which you can try and perform at home, however, i would recommend visiting your nearby physiotherapy clinic for better results. Please look through the following exercises: 1. Knee to chest 2. Static abs (https://www.youtube.com/watch?v=UW94VEfh-Fg) 3.Side bending 4. Icing for 7-mins