Try foam rollers

Posture corrections must..Visit  physiotherapy centre for proper diagnosis and treatment

SHORT TERM: Take analgesic with muscle relaxant such as TAB ETOSHINE MR twice/day along with antacid such as pantoprazole 40 mg before breakfast for 3-5 days Use flexabenz spray twice/day Use hot packs 2-3 times/day for 10-12 minutes/each Take frequent breaks in between say after every 45-60 minutes for 2-5 minute Try to sit straight in chair with rigid back support at least to your shoulder blade height LONG TERM/TO TREVENT IT FROM HAPPENING AGAIN: Consult specialist in musculoskeletal specialty and get assessed in terms of your your posture and reactive muscle spasm and muscle weakness and imbalance. Start individualized exercise regimen to correct postural deficit, relieve hyperactive muscle groups and strengthen weaker muscles and increase endurance of postural muscle groups to withstand your work demands of prolonged sitting Work on your diet or consult for healthy diet and complete nutrition in view of micronutrient deficiency, so common post covid. Start some short of recreation minimum time consuming aerobic activities tailored to your schedule and lifestyle.

You should consult a physiotherapist or orthopaedist in person for complete assessment and treatment .

Prolonged sitting and improper posture is the reason for your back pain. Maintain proper posture, avoid heavy lifting, take calcium rich diet, adjust your screen according to your height which should be straight to face. and use cushion if the chair is not comfortable. Visit nearby physiotherapy clinic and takr ultrasound therapy for a week, the pain will reduce

Spontaneous one-sided back pain can occur for a variety of reasons, but it's usually related to the soft-tissue (muscle, ligament, joint). Practice good posture. When sitting at your desk, place your feet flat on the floor and keep your back flush against the chair.

Hello, The information provided by you shows that you are a young professional with desk job,short height and overweight.Although there could be many reasons for backache but the most likely one in your case could be bad posture and muscle weakness.You should consult a physio to get better understanding of your bad postural habits which needs to be Corrected to get relief.Everything else will give to temporary relief. ultimately you should concentrate on your posture and muscle strength.

Hi, visit nearby physiotherapy clinic for proper assessment and treatment,there might be so many reasons for ur back pain. As ur doing a sitting job,try to maintain ur posture and ergonomics.support ur lumbar curvature while sitting for a longer hours. If ur having pain or spasm take electrical modalities to reduce the spasm and pain. After that start doing mobilization, stretching to ur back,later strengthening exercises

Hello sir , pain could be due to so many reasons, if pain is due to muscle strain apply ice pack or give hot water fermentation after applying pain balm. Take rest. Provide good support to your spine while working. Do back stretches in between your works. Avoid pain causing activities. Back strengthening exercises.