CAN SOMEONE HELP ME .....?

..i am a 40 yr old female....the X-ray of my LUMBER SPINE AP /LAT ..reads space between L5 - S1 is diminished -changes in disc straightening of normal curvature of lumber spine is due to muscular spasm......i have been experiencing pain in my left hip-calf for the last 15 days..so the X ray ..now my querry is what are the cures..guidelines...and exercises for the same ..all are welcome be it yoga..or any other form ..because i am a teacher i have to sit and stand for a considerable time ...i stopped going to the gym 3 months back ..but i go for a walk 6 days a week and i do a lot of household work myself (no full time maid )...i just want to be NORMAL..PAINFREE...so please HELP :D :D