Hello The symptoms you are having are part of disc bulge issues. So first don't worry it will take some time but it will go just keep taking precautions. And do take some physiotherapy sessions they will help you a lot. Avoid weight lifting Maintain proper posture Avoid long sitting / standing. For more details you can consult Thanks

Viist Physiotherapy treatment and stretching exercise

You need an online consultation for best diagnosis and treatment and to understand how to do exactly the exercise program.

Visit nearby physiotherapy clinic for proper assessment and treatment,take electrical modalities treatment for 2 weeks.

Your pain and heaviness on your legs is due to disc bulge at different levels.  You should consult a Physiotherapist in person for treatment. You should take Intermittent Pelvic traction and Interferential therapy for 10 sessions with minimal weight. Then you have to continue with back strengthening and stretching exercises. For further information you can consult online.

Visit nearby physiotherapy clinic and take treatment,  through electrotherapy it can be reduced. Hot pack twice a day, avoid bending forward/back, maintian proper posture.

Hi mr Arif You will need to go to the nearest Physio clinic n get this treated as soon as possible. They will examine n apply some equipments and also do some mobilisation to relieve the pain.

Get Hamstring, Quadriceps,TA,Culf stretching. Perform lower back and Quadriceps strengthening ex's.

Electrotherapy like Ultrasound and IFT can help pain relief Lower back Strengthening Exercises Lower back Stretching Exercises

hello sir your disc bulge is causing this trouble but sometimes due to your lumbar problem your posture and weight transmission also will change and some muscle imbalance because of that also you may have this kind of pain we need to assess you properly then need to release tightened muscles and strengthen your weakened muscles then you will feel better

Visit your nearby physio therapy clinic for application of electro modalities. It will help in reducing the pain

Hi, Checked your MRI report, and not many issues. You were having only a minimum disc bulge. Start your treatment in the nearest physiotherapy clinic. Due to the disc bulge sciatic nerve compressed between L3 and L4, you may experience the signs and symptoms you told. it will decrease once you start with your treatment.