Physiotherapy treatment will best option for you

https://www.youtube.com/watch?v=HxvRQ9ZJ8vQ Chiropractic adjustment will help. Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day. Back Stretching- lie flat, pull one of the knee forward to chest, hold for 3 seconds, then bring the other knee forward to the chest and again hold for 3 seconds. Then pull both knees towards the chest and hold for 3 seconds. Repeat 10 times each exercise twice a day.

I can understand  the pain you must be going through. The easiest way to get rid of it is to avoid too much of traveling but what if we tell sachin tendulkar to stop playing cricket because of tennis elbow. He need to be trained  to strengthen the group of muscles. In the same way you need to do strengthening  exercises.

You need to strengthen your body muscles, in take of food must be calcium and vitamins riched. Daily travelling 69kms will obviously gives you pains specially in back as you are riding a scooty. Do daily warm up exercises drink milk 2 boiled eggs to be taken for calcium and energy. Reduce travelling if possible or stop for every 10kms take a break, this will avoid stress to your body.

You should do brisk walking for 30 minutes everyday and basic stretching exercises.

In my opinion,these body ache if developed suddenly could be bcoz of some deficiency.Get your calcium and D3 tested ,as it’s very common deficiency these days and if so start with proper medication.secondly so some meditation to relax your body,some deep breathing exercises and have proper water intake 8-10 glasses or even more than that as it’s summer time and may be ur body ache is bcoz u r dehydrated.Thanks,take care

Too far to travel...You could use a back brace (belt) Some generalised exercises also will help

Hello, While travelling don’t drive continuously have a break in between. Check your BMI, if you are obese then reduce your weight through dieting and Exercise after pain reduction. Everyday once you reach office do basic stretching to spinal muscles like back stretching, forward bending, side bending,