U are following wrong exercise regime.... Acc. to ur MRI first take physio sessions for few days from a skilled physio to decrease ur pain nd inflammation...... Den depending upon ur progression only...... Physio will train u with a right exercise regimes day by day..... Dat u need to continue even after ur physio sessions gt over......
Next Steps
At home u cn do hot fermentation only for 10 mins each twice a day.....
Health Tips
In ur case precautions matter alot.... so do not bend forward, do not lift heavy objects, Use lumbar belt ......