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.

Back or spine is a complex place. Pls visit your orthopaedic doctor soon. Or take xray LS spine AP AND LATERAL VIEWS an duodate with me.

Start with back strengthing exercises. Sending you the link of the same below https://play.google.com/store/apps/details?id=com.backpainrelieving.backpain Or you can search for " back pain relieving exercises by kavin khatri " on google playstore

Hello, It could be because of your occupation, long sitting position, not following ergonomics during work but than also further evaluation is required.