The MRI suggests lumbar canal stenosis at L4-5 which means the the diameter of canal from where nerve roots exit has reduced. Hence, creating more pressure on the bunch of nerve roots (cauda equina).
Next Steps
Please visit the nearby physiotherapist. Exercises will help in relives pressure on nerve roots and thus give you relief.
Health Tips
Do not try any exercises randomly. Detailed evaluation of your symptoms will decide the exercise protocol.