Hello, I have studied your case. Medication like methylcobalamine with muscle relaxant 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 work and do some lumbar rotation, stretches, walk and get back to work. Sit with taking support to your back, and do not watch television constantly. I will advise to check your vit B12 and vit D3 level. If MRI shows disc compressing on nerve root then surgical decompression is permanent solution. If there is no disc compression then posture maintenance and daily physiotherapy is long term solution. 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. Take care.