How to overcome back pain, slight numbness in my thighs, and discomfort while sitting and bending?

Hi,

Welcome to icliniq.com.

I understand your concern. I suggest the following,

1. Avoid lifting heavy weights.
2. Avoid arching your back; bend your knees to pick up something from the floor.
3. Avoid sitting for long hours.
4. Avoid two-wheeler rides.
5. Improve your posture while sitting.
6. Try to get up from your chair every 20 minutes, take a quick walk around, and then continue working.
7. Always sit on a chair with back support.
8. Do not get up suddenly from a sleeping position. Instead, turn to the side and then get up.
9. Take bed rest if severe pain occurs.
10. Do hot fomentations locally, over the affected area, at least twice daily.

Painkillers are only temporary. It would be best if you had them for a few days. It will help if you strengthen your lower back muscles with a physiotherapist. Get an X-ray lumbosacral spine, AP (anteroposterior), lateral views, and follow-up for accurate advice.

I hope you find it helpful.