U had not mentioned how it started and what all things had done to recover from pain.kindly mention these points too. U might be having arthritis of spine but as of your age proper diagnosis and assesment is important by physio Check for vit d , b12, uric acid levels Apply contrast bath for atleast 8- 9 days , 2- 3 times daily. Precautions: 1 avoid any weight lifting 2 avoid forward bending of spine 3 maintain erect posture with support

Start with back strengthing exercises. Sending you the link of the same below https://play.google.com/store/apps/details?id=com.backpainrelieving.backpain Or you can search for " back pain relieving exercises by Dr kavin khatri " on google playstore