Core Strengthening Exercise- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day. Hams Stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube or normal belt. repeat 10 times, twice a day. Quadriceps Exercises- Lie straight, make a towel role and put it under the knee, press the knee against the role, hold it for 20 secs. Repeat 20 times twice a day. This will help relieve some pain.

There is a possibility that you may be having one of the two issues Osteoarthritis of Both Knees Spinal Canal Stenosis of the Lumbar Region Sometimes both overlap according to what symptoms you have described However I feel you should get yourself checked by a local orthopaedic doctor as you may require some new Xray s and may be an MRI of the spine to know the exact condition and do not delay otherwise if you reduce your walking due to pain weight may increase gradually and then it will be difficult to treat you