Visit a physiotherapist center for better result. Back muscles exercise are recommended IFT , us as well , maintenance of posture

It can be made much better to say the least. What is your occupation along with the type of posture you maintain most of the times while working (e.g. sitting, standing, picking up heavy weights, bending,etc.) and for how long at a stretch? A thorough assessment would be required to know about the exact problem with muscle strength, endurance and tightness. Also, what precautions are you taking?

Hi, I suppose u have vit d deficiency. Alongwith other orthopedic problem. My friend dr sugato adhikari has clinic, if u want connect with me over chat. I can help u .

As you dont want to take medicines, physiotherapy can help in reducing lower back pain and making lower back muscles strong. You need to take traction+ift+ us for 15 days. after physical examination only proper treatment can be prescribed, but with IFT+US it can be reduced and afyer starting of physio treatment, a week later the exercises to be done under supervision. for complete treatment it may take time of 20-30 days depending upon your body condition and how the body will respond to treatment.