o Back Stretching. o Do the cat/cow stretch. o Core Strengthening Exercises

Initial management is with local hot water compression. Medications like Etova Mr, Neurokind LC, Orthocort and Evion will help.

Dear Practo user , Many thing has been advised to you related to disc herniation & you must have tried all I believe . One needs to understand disc that disc is a Avascular structure ( devoid of blood supply ) and whatever medicine you take is surely not going to your disc . Exercises you do that too helps you in relaxing or strengthening your back muscles but not addressing root cause of problem , which is disc . Even medicine gives you relief in acute phase , but disease keep on aggravating and become chronic ( rarely disc gets into auto regression) Then what to do - Get MRI done and consult doctor for correlation of their clinical findings with MRI image interpretation ( X-ray is inadequate for soft tissue analysis) . Once pain generator ( source of pain) is found , appropriate advise can be given ranging from depositing drug near source of pain ( selective root sleeve epidural if herniation is small) to endoscopic spine surgery or open spine surgery (if herniation is big ) . Hope this helps