I'm a 21-year-old with lumbar disc prolapse (l4-l5). how can i strengthen my back?

Core exercises: Most physical therapists and fitness trainers recommend lumbar traction, stretching, and strengthening of the core muscles (in the back and abdominal regions) to help improve the symptoms of lumbar sciatica and disc prolapse. Avoid dead-lifts, squats, and lifting very heavy weights. Instead, focus on more reps and good form during exercise.

Depend on symptoms: If you are having fairly severe leg pain, gentle, low impact aerobic activity (e.g. Walking, pool exercise) is a good place to start. As the leg pain subsides, increase the aerobic exercise to at least 30 minutes nonstop three days a week. As tolerated, work on core muscle strengthening exercise (exercise to strengthen tummy and back muscles).

Acupuncture: Core exercises as suggested are critical to stabilizing and healing your back. Acupuncture can help immensely. It helps with pain, circulation, and stimulating the body to heal itself. The exercises mentioned are needed to strengthen the muscles around the injured area. If you have not had a physical therapy session on proper lifting, bending...Back mechanics you need one. It is very helpful.