You are 32 years of age. Based on your description and MRI report (review of films is essential) , I would recommend the following... 1. Avoid forward bending at the waist. 2. Avoid weight lifting. If something needs to be lifted during household work, use your arms and shoulder rather than your back. But avoid it preferably. 3. You are taking medications. No need to spend money and buy new ones at present. Continue taking them and see your response. 4. Till the pain is significant (not on medications but off medications) , avoid back strengthening exercises. Once the pain decreases significantly (AFTER the course of medications) , physio is advised. 5. You could have infrared or ultrasonic therapy, if pain relief is inadequate. I would still recommend a proper consult where your MRI films can be reviewed.