Hello, Thanks for writing to us. You seem to have a prolapsed inter vertebral disc, rightly at L4L5 region . 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. 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. Hope this helps you. Wishing you good health... Regards.