Hello,
Your chronic back pain can be due to poor posture, excessive standing or sitting work or due to prolapse disc. Your back feels had due to joint stiffness and muscle spasm. You should get proper evaluation and investigations done to find out the cause of your pain and proceed accordingly. To reduce I will recommend some exercises but for long term pain relief you should consult a Physiotherapist and get an exercise program. It will include exercises for pain relief, reduction of stiffness, back and core strengthening exercises.
Next Steps
Get an evaluation done from orthopaedic doctor to rule out any specific back problems and get a diagnosis. Consult a Physiotherapist to get a exercise program tailored for you.
Health Tips
1. Apply hot pack to your back for 10-15 min 2-3 times a day.
2. Follow that with some back rotation stretches, knee to chest stretching, pelvic bridging and pelvic tilts.
3. Avoid long duration standing or sitting and if you have to take frequent breaks.
4. Avoid bending forward.
Thank you.