Hi, thanks for writing to HCM. Simple disc protrusions without any compression of the nerve roots is not a major problem to panic. Definitely you can be physically active for performing your activities of daily living. Follow the below mentioned guidelines - * Cut down your weight, if you are obese * Quit smoking * Avoid lifting heavy weights and bending forwards * Physiotherapy for strengthening the back muscles * Intermittant pelvic traction if needed * Using a Lumbosacral support Hope this helps