X-ray must . If there is no bony injury then start physiotherapy treatment for complete cure

Hi... Based on your history it looks like discogenic pain.. Try to avoid bending activities Get an x ray done.. X ray LS spine Ap lateral Use tab.aceclo mr1-0-1 and tab.feldex 20mg 1-0-0 ad temporary relief Hot fomentation

Stiffness can be due to many reasons.. What exactly is the location of pain. What is its nature , progression and duration u will have to tell

In my opinion u need to do hot fermentation thrice a day to get ur back relaxed and before sleeping hot fermentation is a must... if u do not have pain u need to do bhujang Asan , bridging , cross stretch , single leg raise... back stretches..u need to strengthen ur back muscles by doing exs... there is no other soln to it...get well soon take care

Bhujang Asana – Lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily.

Consult nearest orthopedic surgeon for clinical examination and evaluation with relevant investigations till then ensure that you maintain an appropriate posture while working or sitting or walking....Take frequent stretch breaks and drink lots of water...Discontinue using pillow while sleeping straight...Do not lift heavy objects, especially after bending down....Eat a healthy wholesome meal which should satisfy your minerals and proteins requirement...take over the counter pain medications...Regards.

After you back pain subsides a bit start with back strengthing exercises to avoid recurrence. Need to take precautions also . Sending you the link here https://play.google.com/store/apps/details?id=com.backpainrelieving.backpain

Consult an Orthopaedic surgeon and get investigations like Xray/ MRI done to rule out sny trauma or disc problem. Treatment accordingly

Hello You should focus on stretching and strengthening of your lower legs as I feel they should be tight and that's why on and off you are getting tightness in your back.