First of all, you should go back to your doctor because you are not better. The doctor should consider sending you to a physical therapist where you can learn the right exercises. If that is not an option for you, then you could get a book by Robin McKenzie called "Treat Your Own Back Pain". The McKenzie exercises would be very good for your problem which from the sounds of it is a lumbar disc injury that is irriating your nerves. One on the exercises is simply lying on your stomach (face down) with your upper torso supported on your elbow (propped up) instead of chest flat down. This position can ease the pressure on your disc. Inversion tables (Hang Ups) can also take the pressure off the nerves.

Anti-inflammatory medications could be very helpful for you, so check with your doctor and get some more help.

Dr. Christina Lasich, MD