Only your MRI is not enough to chalk out a treatment plan. Many times the MRI does not corelate with the patients symptoms. Please give more information regarding your pain status like does the pain travel down any of your legs? , is the pain continuous or comes and goes? when is it more severe?, how is the back early in the morning? Treatment can be two fold- if the pain travels down your legs then you may require spinal decompression or Mckenzie method of tretment , if not then conventional pain relief treatment for a few days like ultrasound or IFT followed by strength training. If time is a problem then strength traing protocol from USA , Florida is the best option for strengthening for which you just need to visit the clinic twice per week.