First of all check your posture
when you are lifting any material like heavy bucket .
And try to lift the heavy bucket without bending your back . you may lift the bucket after bending your knees only.
This will definitely help you.
* Gentle massage with lukewarm mustard oil of your waist area will also give you relief.
* Surya Namaskar is only exercise which you need to do.
* In diet
vegetable protein of cereal , B complex supplements and half teaspoon of haldi in a cup of milk for seven days will give you enough relief.