Back pain after prolonged activity is a typical symptom of" hamstrings tightness induced disc bulge",which recover with regular stretch

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. • 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.

Visit to the Physiotherapist n start treatment. U might be having compression of nerve so start strengthening exercises and stretching exercises along with manual therapy

Physiotherapy treatment and stretching exercises and strength exercises of spine must

1st need to asses spine & around muscle group strength coz there is chances of disc problem aggravate due to poor back mechanics also there is chances of spinal curve derangement. Also recheck with your MRI & try to correlate with physical examination also. Don't go as per report only as in many cases reports r not sufficient. Later need TENS on nerve root & path in a radiating way. Longwave or Ultrasonic or Class 4 LASER depending on severity or improvement. Machine are important but Manual therapy is more important like Mulligan/Stretchings of several muscles/Muscle energy tech./MFR/Neural mobilisation etc. These things will help to you get recovered fast. Also start with low grade exercises in a moderate & high grades depending on comfort zone like flexibility,core strengthening,mobility exercises followed by functional training like cycling Treadmil to increase endurance & performance quality. Also later can go for hydrotherapy or exercises in swimming pool.

Take class IV  LASER Treatment with TENS along the nerve root. Meet a good physiotherapist in your city and follow the advices given by them. You need to take rest with treatment.

Stretching strengthening proprioception agility and endurance training of lowerlimb, lower back , core will help you.

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

The reports show mild diffusion. You need to meet a physiotherapist who can show you the proper form of exercises so that the problem does not exaggerate later. Postural and strengthening exercises will help you. Try lying on your stomach with two pillows under your chest for at least 15 mins everyday.