Strength exercise of spine.

You should take Physiotherapy session from nearby centre. You should do back stretching and strengthening exercises with proper guidance. You should avoid prolonged standing or sitting. Avoid frequent bending activities and weight lifting. Avoid frequent staircase climbing. You can use Volini gel or spray provided you are not allergic. You should give hot water fomentation for 15-20 minutes twice a day.

For this condition , your assessment and according to that exercise plan is needed... General exercise can't help u to totally get rid of this

Use pain'relieving gel like volini gel or diclofenac gel. Use ice pack three times a day or hot water fermentation three times a day 10 min-15min. Start doing exercises for back. Strengthening exercises like core strengthening exercises. Pressing the back into the bed and hold. Counting 10. Pelvic bringing.,knee to chest.,  cycling. Straight leg raise, knee isometric exs . static glutes, static quadriceps. Stretching hamstring and calf. Back Stretching. Side stretch.

Doing generalised exercises could help your back to some extend. You would need a specific assessment and treatment and this would only be done with a physio consult. As mentioned general low back pain exercise would help to around 60 to 70 percent mostly.

Hi, Radiculopathy is involvement of the nerves coming out of your spine which also involves sensory loss and muscle weakness... Radiculitis on the other hand is nerve related symptoms without any sensory loss and muscle weakness.. Which one do you have?? Also there's no particular exercise that you can pin point as a cure... Consult the physio of your choice to undergo guided rehab so that proper monitoring of symptoms is done and exercises are prescribed which help you most