Bhujang Asana – Lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily.

Yes you may restart your gym activities but take time to build up your strength. Core strengthening exercises with spine and hip mobility exercises must be a part of your warm up. Avoid squatting with weights on your back - instead of which you may do the leg press . Shoulder press with back support. Avoid abs for the next six months .

Ensure that you maintain an appropriate posture while working or sitting or walking....Take frequent stretch breaks and drink lots of water...Discontinue using pillow while sleeping straight...Do not lift heavy objects, especially after bending down....Eat a healthy wholesome meal which should satisfy your minerals and proteins requirement...take over the counter pain medications.. Consult nearest orthopedic surgeon they will do the needful.