Chronic back and leg pain for 5 years.

Walk daily for 4-5 km . That's the best exercise for the back . Maintain a good posture. There is nothing much on the MRI apart from mild curvature in spine.

Hi That's a very intelligent question. You are right...at your age, with disc bulge, knee to chest exercise is not to be done. Bhujangasana will work better for you (start with 5 counts per day and slowly increase the number of counts till you reach 40 counts per day). Avoid sitting on a stool/chair for more than 15 minutes at a stretch. After every 15 minutes get up for 1 minute and then sit again. This is very important! Whenever you sit on a stool/chair sit ahead on the edge of the chair/stool. This way you will automatically sit straight. Don't sit back and try to get back support...you will involuntarily bend your spine and increase your back problem. Avoid riding bike/car as much as possible until your pain subsides. Avoid bending forward with your knees straight. Bend your knees and then bend forward. Avoid sitting on soft sofas. Apply hot water bag 10 minutes twice a day. After applying hot water bag apply Nobel Gel Tab Flexon (1 tablet after lunch and 1 tablet after dinner for 7 days) (if you are not allergic to it) Tab Pantakind (1 tablet before breakfast in the morning for 7 days) Tab Gabaneuron (300mg) (1 tablet at 7 pm for 10 days)

Follow the above steps and do let me know if you have pain relief after 1 week.

This treatment is being suggested on bases of the information provided. However I would like to examine & investigate you  in detail. -Control  Hypertension, Diabetes or  metabolic disorder, if there is any. -Any way it may be tried, --. Dolokind Plus (Mankind) [Aceclofenac100 mg +Paracetamol 350 mg] 1 tab. OD & SOS. X 5 days. --. Caldikind plus  (Mankind) 1 tab OD x 10 days. -(You may need help of your local doctor to get these medicines.) --. Fomentation with warm water. Let the part not be exposed to cold. --. Sleep on a hard bed with soft bedding. --. Use no pillow under the head. --. Avoid painful acts & activities. -- .Do mild exercises for the affected part-ie. --.(Take help of physiotherapist or you can visit my YouTube channel Dr. N. C. Gupta and watch 'Me & My Yoga' and 'Yoga Simplified'. --Do not ignore, let it not become beginning of a major problem. --Do ask for a detailed treatment plan. Kindly make sure, there is no allergy to any of these medicines. --For emergency treatment visit nearest hospital. --Wish you a quick recovery & good health. --I hope, I have solved your problem to your satisfaction.  Dr N C Gupta MS (ortho)

If you are having pain then no exercise, take pain medications and do physiotherapy when no pain. And better to get yourself checked by a doctor as pain is since 5 years.