<s>[INST] Hi Doc, Today I got My MRI report, I have lover back pain, Report says :Sacralization of L5 VertebraCentral herniation of c5-6 disk indenting the thecal SAC Please suggest some exercise, or yoga, please let me know if physio therapy can be helpful or not.Thanks [/INST] Hello,I had gone through the case and found that you must do neck and hand exercise.Avoid pillow, high heel and long time sitting and standing and bending forward.Take Vitamin D3 once a week and do yoga under supervision.If pain is unbearable then take physiotherapy.Hope my answer will be effective for you.Thanks </s>