Hello, low semen quantity can be an side effects of excessive masturbation.. Alcohol & Tobacco use, smoking, Emotional stress, Depression and overweight also causes low Sperm count n low motility. Take food items rich with vitamin C. vitamin D and zinc. Start taking hot milk twice a day also two to three dates in the morning and in the night with milk. Avoid junk food, oily and more spicy food, alcohol, tobacco, tension and anxiety. Start doing brisk walk or running or cardio exercises for at least 1 hour a day. I am suggesting u some ayurvedic medicines. Take dhatu paushtika churan one teaspoon in the morning & in the night. Take tablet shukar matrika bati one in the morning and one in the night. Take tablet Brihat Bangeshwar ras one in the morning one and one in the night after food. All three preferably with milk or with water. Do all the above suggested treatment for 4 months and see the results. If you don't get satisfactory results then please go to your family doctor or a good sexologist or urologist. Many times when it is borderline phimosis… Then  if you use proper lubricants like, lubic jelly, k-y jelly or any other jelly or oil etc. for both of you then many times there is no pain or tear of the foreskin and you can have painless intercourse. So first you try the above said lubricants if your problem is not solved then you must consult a General Surgeon. You can also contact me on my private chat or directly on my clinic numbers. We can send you the medicines by courier. My website: www.kayakalpinternational.com