Chiropractic adjustment will help. 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

No gym now gradually exercise of spine stretching and strength exercises. If pain in stretching then meet physiotherapist and tk physiotherapy session

See slip disc will give you pain unless and until treated well. Consult a physio.

Avoid weight lifting and forward bending ,u can go with back extension exercises

Don't worry majority of slip disc pain can be managed quite well by conservative physiotherapy treatment. Get an assessment done before starting any exercise and do follow all the precautions.