Hi Ranveet- I got the Wikipedia reference-linkMRI part . Thanks for the reassurance. What is cooling exercise?

As you mentioned soreness for icepack. I dont think I have soreness and the pain is difficult to explain its sort of stiffness pain and discmfort at times. Now when i am doing some light exercises i've started feeling light stiffness in lower back too.

pls recommend any light exercises as you have mentioned in your post.

warm regards