Consult with the orthopedic or physiotherapist to treat your problems.

Take a look at the problem seriously Treat early.

if you do not have any red flag signs then in acute phase do very simple exercises and moist heat therapy with posture correction ( mechanical low back pain). Don't go for aggressive exercises otherwise it will aggravated your symptoms

Please clear red flags signs ( acute injury, inflammatory causes etc.), don't bow , do not sit on floor with crossed legs ,no heavy weight lifting and if you are a bike driver then please keep bike tier properly and adequately inflated.

Physiotherapy protocol: The physio will do your assessment and find out the cause of the pain whether it is spinal or si joint dysfunction associated pain. Ergonomics will be explained to you so that pain doesn't aggravate any further. Primarily, the physio will focus on bringing down your pain with pain reliving modalities, spinal symmetry manipulation. Once the pain drops down to around 50%, the physio will start with your exercises along with the machines. This is done to correct the biomechanical dysfunction and prevent similar episodes in the future. This pain usually takes 10-15 sessions to go. Take care.

-Avoid bending forward -Sitting on the floor -Using Indian toilet -Not to lift any thing heavy ( Even 3 kgs is heavy for you) -Avoid prolong standing / Walking till your physio tells you -Avoid gymming

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