You would need to consult a physiotherapist for the lower back exercises Avoid few activities for few months And you will be good to go Kindly consult online for further assistance

• Back/Abdomen and Neck muscle strengthening exercises. Deep heat Therapy-SWD, Infrared, Local USG • Spine ergonomic instructions-Avoid forward bending, and ground-level activities. To sleep on a cot with a firm mattress, Sit on an ergonomic chair/Table for work, take a break every 45 mins on sitting jobs, and electronic device to be placed at eye level. • Watch for increased Pain/Fever/Weakness in Limbs, Bowel/Bladder. If present, follow up with the nearest hospital

You need some X-ray blood test and medicines and specific ortho exercises Consult me 42 years expertise Chandigarh give retd search browse on Goggle practo site Dr Rajinder k Sharma senior Orthopaedic neuro spine joint Replace surgeon practice at chandigarh ——- Sarhind Orthopaedic Multispeciality medical centre Sco 23 Sector 33 D main market Chandigarh near terrace garden

You need to do back and core strengthening exercises Eat healthy and balanced diet