Hello, I have studied your case. Medication like methylcobalamine and analgesic will reduce pain; you can take them consulting your treating doctor. Some exercises which can be done after pain has reduced include- Spine extension exercises, lying on your stomach flat lift leg 6 inches from ground, do it for other leg. Now lift both hand and leg simultaneously, 6 inch off the ground and stay Position for around 10 breathes. Core stabilizing spine exercises will help. You may consult physiotherapist for further guidance. He may start TENS, or ultrasound which is helpful in your case. Some life style modifications to prevent pain– Take break every 40 min from computer and do some lumbar rotation, stretches, walk and get back to work. Sit with taking support to your back, and good posture in bed which may also aggravate pain. Hope this answers your query. If you have additional questions or follow up queries then please do not hesitate in writing to us. I will be happy to answer your queries. If you find this answer helpful do not hesitate to rate this answer at end of discussion. Take care.