• Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day. • Back Stretching- lie flat, pull one of the knee forward to chest, hold for 3 seconds, then bring the other knee forward to the chest and again hold for 3 seconds. Then pull both knees towards the chest and hold for 3 seconds. Repeat 10 times each exercise twice a day.

Just visit an orthopaedic doctor...physical examination is must before treatment

Before undergoing any physiotherapy cause of pain must be sorted, for which you need to consult an orthopaedic surgeon.

As u told that u have back pain since two months so first tell about ur work profile. Have u long sitting or standing though out the day? Then follow work related ergonomics to avoid further back pain. Use Hot water Fomentation on Back . Avoid forward bending and weight lifting. Also visit to the Physiotherapist whether Pain is only in Back or going in legs also. Physiotherapist can help in improving posture and strengthening on back muscles.

Hi, Back pain with out leg pain usually resolves with Physio - IFT. Once pain in controlled do back strengthening exercises. Drink plenty of water to avoid dehydration because dehydrated disc is more prone to injury. Consult Orthopaedic doctor.