<s>[INST] I was at gym doing dead lift with heavy weight. I felt extreme pain when putting down the weights. I thought pain will just last for few days, but pain never stopped. After 2 years, I did MRI and xray and got these information. Grade I retrolisthesis of L5 over S2. (Xray correlation). Diffuse disc bulge at L4-L5 is causing bilateral mild neural foramen narrowing. Right paramedian disc extrusion at L5-S1 is causing thecal indentation, marked right lateral recess stenosis with impinged right traversing S1 nerve roots. Left lateral recess and bilateral neural formen are mily narrowed. Welldefined STIR hyperintense intramuscular lesion at right posterior gluteal region. cystic lesion. What do I need to do now? What kind of exercise would you recommend? Thank you. [/INST] Hi, These are the following recommendations for you in your case1. Avoid weight lifting as much as possible2. Avoid forward bending3. Do spinal extension exercises4. Give hot fomentation twice a day5. Avoid riding two-wheelers6. Use lumbar support in your car7. Take tab Gawain NT8. Use any topical gel9. Take at least 10 physiotherapy sessions10. Use a lumbosacral belt in the daytime These are the recommendations from my side and if still your pain will not be relieved opt for surgery. Hope I have answered your query. Let me know if I can assist you further.  </s>