Hi. For many people there is no single or certain cure for lower back pain; it often takes a process of trial and error to find what works best for you. There are few things which you can do at home is 1. Sooth the pain with cold or hot pack 2. Get enough rest. 3. Exercise your core. 4. Stretch your hamstring.

If your pain is restricted to lower back and if the place where you get pain is consistent then it is most likely related to muscles. Correct your posture, avoid sitting for long duration, work on strengthening your core muscles and take painkillers as needed. If your pain does not get better in a few weeks then see a Spine Surgeon.

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.

Hello what is your job profile? If at all it's sitting for long hours they avoid sitting for long hours stretch in between, walk in between. Don't even stand for long hours, sit in between. Do stretches. Consult a Physiotherapist they will examine and guide you in best way and give you proper protocol.

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