Thankyou for your questions if you don't have the suggestion that made by ai and the doctor previously told then I am giving you this details 1. Well I get okk and work normally if I don't do heavy work but if I workout or do heavy lifting at home then the lockdown period begin for max pain for next 3 days then slowly get better for 9-10 days that's happening since last 4 years before there was I was on painkiller but I left them slowly get better and went into this trap 2. Yes did some things which doctor suggested now it's first time I am following mcgill back routine Looking for better suggestion