Extension Exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times. Bhujang Asana -- Lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily.

In my opinion u need to loose weight once u get rid of ur back pain.. u are under the category of obesse as according to ur height ur weight is 30kgs more... u need to work on this very seriously as over weight is one of the major cause of lower back pain... apart from this u need to check for few blood test like calciumvitamin dvitamin b12uric acid blood sugar fasting thyroid profile Hba1c...and get it checked with the physician if the reports comes out bad...h need to go for some physiotherapy sessions and take tips for weight reduction...get in shape get well soon take care

If Yu are are mobile user of more than 6 hrs a day, get assessed your posture by Physiotherapist. Or Yu can visit to nearest orthopedic for the diagnosis and causative factors.