Sir,
Please follow the exercises what physiotherapist might have suggested you back then or consult a physiotherapist now and get a thorough assessment done..
Next Steps
you have maintain the consistency of the exercises regularly after the pain is treated because pain killers have temporary effect.you have to exercise four times a week for minimum an hour.but prescribed exercises by the physiotherapist.
Health Tips
check bit d3
take few physiotherapist sessions and follow the exercises regularly