Apply Hot Fomentation twice daily. Avoid bending in front. Postural Correction- Sit Tall, Walk Tall. Extension Exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times. 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.

In my opinion u must go for few blood tests like calciumvitamin dvitamin b12uric acid blood sugarhba1c followed by X-ray of cervical and lumbar spine...followed by a consultation with an Orthopedic followed by physiotherapy sessions...take careget well soon...

Start with back strengthing exercises.  Follow the instructions and exercises in the link below https://play.google.com/store/apps/details?id=com.backpainrelieving.backpain

You need to go for some blood tests but my opinion is to visit soem orthopedic , so he will specify the tests required. Dont go for generalized approach.

Hello....... Back pain could be due to paraspinal muscle spasm , intervertibral disc bulge or herniation,damaged bone or ligament,radiculopathy ( small nerve root irrigation) ..it s not possible to comment without x ray ,MRI, ... Improper posture while working or sleeping can also aggravate back pain consult orthopedic surgeon.....