Do the cat/cow stretch. Get on all fours, with your arms straight and your hands directly under your shoulders; your knees hip-width apart.

Physiotherapy treatment and strength exercises and stretching exercises of spine and legs. Avoid long sitting and toward bending

Exercise to Get Rid of Your Low Back Pain! - by Dr.Pooja Pandey Tripathi(PT) https://www.practo.com/healthfeed/exercise-to-get-rid-of-your-low-back-pain-32455/post

Manual physiotherapist can push tje disc, back to it's, normal place.

Hi u must consult a physiotherapist for specific exercises for relieving your symptoms .Also try to keep an erect posture while sitting n standing .Donot bend forward also avoid bending the neck much .one more new therapy which helps to give faster results is aqua therapy which would help you in greater extent as water gives u relaxation and strengthen the muscles and give a painfree effect much faster than land therapy

First of all meet a physiotherapist and understand the movement which can further damage. You need strength in muscles around back.

You need to consult a physiotherapist for proper exercises. Keep a check on that right side back pain ,it should not go down in your leg.