Change posture regularly Change chair Back support while sitting Use soft cushion chair Hot water bags Gentle massage Volini spray Back extension exercises for muscle strengthening Can use a belt while sitting which will support your back Pain killers can give temporary relief

Yes correct every one doing WFH have become lazy and using bad posture. Try making up by regular exercises and being active. Use good posture and work table for doing office work. Meditation and yoga at least 3 times a week. Avoid mobile and electronic devices at night. Sos painkillers If issues persists then consult