Advise.                1. Avoid lifting weights.                2. Don't bend at waist but do bend at knee.           3. Whenever severe pain then take tab myospaz forte twice a day x 5 days along with tab pan d twice a day x 5 days.               4. When sleeping on back keep a pillow below both knees.           5. When sleeping on side keep a pillow between both knees.           6. While getting up from bed turn to side first then slowly rise up.                7. See an orthopaedic surgeon near u for proper evaluation and treatment. Do also see a physiotherapy doctor for back strengthening exercise and postural training. 8. Avoid bike and bumpy rides.