Apply Hot Fomentation twice daily. Avoid bending in front. Postural Correction- Sit Tall, Walk Tall. Extension Exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times. 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.

Are your symptoms mostly back pain or is it mostly pain down your legs/buttocks? If it is mostly back pain it will take some time but it will get better. 80% of disc prolapses get better in 3-4 months. Take regular painkillers, continue to stay mobile and active, use hot fomentation/hot water bottle to help with pain and take care of your posture. Avoid lifting or moving anything heavy. If your symptoms worsen or is you get any new numbness or weakness please consult an Orthopaedic Spine Surgeon for examination and any investigations as appropriate. Hope this helps. Dr Vinu Raj Consultant Spine Surgeon MBBS MRCS FRCS(Trauma&Orth)

Hello there,,,,well so you have already been diagnosed as L5-S1 PIVD. Well could you please answer a few question so that i could help you better.... 1)did you get back pain follwing a sudden jerk/lifting weight/prolong journey? 2)was the pain limited to your back or you had buttock and thigh pain too? 3)What medication you took for relieving your pain? 4)what is your height and weight? 5) are you a student or into work and what is your mode of commute?

Start with back pain relieving exercises . sending you the link of the same below https://play.google.com/store/apps/details?id=com.backpainrelieving.backpain Or you can search for " back pain relieving exercises by kavin khatri " on google playstore