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. Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day.

It's never about swelling,  its about protusion and compression,  if your nerves are getting pressed den only u will have symptoms, ur kind of symptoms are related to your working pattern,  try to find out position and practices in which you encounter pain,  on and off take muscle relaxant and anti inflammatory.

Start with back pain relieving exercises. Sending you the link of the same 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

Hello. You need to focus on optimum weight, good posture, plenty of physiotherapy. As bad as it is now, most people get better with above treatment. Please see an orthopaedic surgeon for full assessment if not better in 2-3 weeks. Dr M Vashishtha FRCS, www.dr-MV.com

Hello there.  I can understand your concern.  Swelling wouldn't be a right term. Your disc may be bulged whixh may be compressing the neural elements. Consult a orthopedician in person for further evaluation and management. Physiotherapy may also be required Best regards. Dr. Anil kumar jain. Bangalore.