What should I do after being diagnosed with L4 to L5 disc compression?

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Yes, your doctor is right. I suggest you to avoid lifting heavy weights, avoid arching your back, instead bend your knees to pick up something from the floor, avoid sitting for long hours, avoid two-wheeler rides, improve your posture while sitting, try to get up from your chair every 20 minutes, take a quick walk around, and then continue working, always sit on a chair with back support, do not get up suddenly from a sleeping position, rather turn to the side and then get up, take bed rest if you have severe pain, do hot fermentations locally over the affected area at least twice daily, and apply Oxalgin gel (Diclofenac and Menthol)locally twice daily. Do physiotherapy such as Mckenzie's back extension exercises, back core strengthening exercises, glute strengthening exercises, and passive straight leg raising exercises. These exercises can be done initially under a physiotherapist's supervision or learned at home. Start physiotherapy once the pain reduces. Only regular exercises can give results. After the pain reduces, the following activities are good for you, such as, swimming, yoga, and walking. Jogging, running, and weight lifting may aggravate back problems. This is only a second-opinion platform. This professional advice is subject to the actual examination of the report or image and is based entirely on inputs provided to me. It should be correlated with clinical findings.