Ur MRI shows disc degeneration and herniation at levels of lumbar spine.pls visit nearby physiotherapy clinic and take electrical modalities to get relief from pain.
After reducing the pain exercises will be prescribed by Physiotherapist, follow those atleast for few months
Next Steps
hot water fermentation 3-4 times a day for 15 mins will help in reducing spasm at ur back
Health Tips
maintain posture,avoid lifting heavy weights,forward bending,stair climbing,prolong standing.