Asked for female, 32years old from Mumbai
Hi Nazneen, welcome to lybrate.
I would like to suggest you to take ultrasound therapy for a week to relax muscles and pain. Also can apply diclofenac ointment to lower back and cover it with a cloth. Clean it with warm water following hot water fermentation.
Take Uprise D3 once a week with milk. After ultrasound for a week start with following exercises.
1. Lower tummy strengthening.
2. Deep abdominal strengthening.
4. Pelvis tilt.
5. Lower back stretch.
6. Leg stretch.
7. Piriformis stretch.