As per your details and reports, your condition can be well managed by conservative measures. Most important point is to correct life style measures. By getting control
over lifestyle or habits itself, you can manage or prevent the condition from worsening.
You can supplement it with Therapeutic exercises specific for lumbar radiculopathy
. For example - SLR, etc. You should consult physiotherapist
to get a "tailored" exercise schedule. You should also ensure proper dietary intake of calcium, vitamin D [Most importantly] and proteins.
Certain lifestlye measure you can follow - 1) Not lifting heavyweight like flower pots, etc. Take a correct posture
while bending. Always squat then flex the torso forward carefully to pick anything from down/floor which will prevent excess pressure over lumbar spine.
2) Use western toilets instead of Indian style.
3) Don't give sudden jerk while starting bike/scooter [if you drive] as it may worsen the condition
4) Sit straight on chair, improve posture while walking/standing.
5) Avoid sitting for long hours, take little breaks [you may take 2 glasses of water prior to sitting, which will urge you to go for urination]
6) You may also wear waist belts which support the back when sitting for long hours is inevitable or pain
is slightly more
The above measures will surely improve the condition and prevent further deterioration of condition.
I hope this will help you out. Happy to help!