Welcome to the forum.
You seem to have a prolapsed inter vertebral
disc. This disc may be compressing upon a nerve root
that either exits or traverses through that level. Having known this basic anatomy, you must avoid any activity that aggravates the condition, like bending forward and lifting heavy objects, sitting long hours on computer, inappropriate sitting posture, etc.
Ankle swelling seems due to exertion , not related to your disc problem.
I hope you haven't noted muscle weakness
or loss of sensations in any particular part of leg; because if you have, you should seek immediate help.
The medications will relieve pain and help muscles to relax. Physiotherapy
shall also help a lot, especially exercises that strengthen your back. Kindly note that exercises should only be done when it doesn't hurt. Adequate rest and proper nutrition is equally important. Drink lots of fluids since dehydration
affects the disc.
I hope this information has been both informative and helpful for you.
You can consult me again directly through my profile http://www.healthcaremagic.com/doctors/dr-saurabh-gupta/64132
Dr Saurabh Gupta.