Postural Correction- Sit Tall, Walk Tall. Extension Exercises x 15 times x twice daily. Apply Hot Fomentation twice daily. Avoid bending in front.

Yes Chiropractor or Physiotherapist available near by your residency. You can check with them.

If it’s a acute pain take enough rest and ice application. You can also take muscle relaxant. If it doesn’t decrease visit a physiotherapist. Once the pain reduces or If the pain is not continuous then exercises is the mantra . Try strengthening your core muscles. I will post one of my video here try doing those exercises. https://m.youtube.com/watch?t=109s&v=O0nVitLlD_4.

Consult ur nearby physiotherapist