Apply Hot Fomentation twice daily
..Avoid bending in front.
Postural Correction- Sit Tall, Walk Tall..
.Extension Exercises x 15 times x twice daily â
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. Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day.
For back pain posture is key.Try taking break for every one hour and do lower back twisting stretches. Try icepack for two days and then hot pack.
Practice Spinal extension exercises everyday.if pain subsides consult a Physio near You.