Meet physiotherapist directly online we can give you better suggestions but in clinical we can give you right treatment. So visit near physiotherapy center. It will help you for good response

Exercises is the mantra . Try arre your core muscles . I am posting one of my video. Do the exercises which you can do pain free. https://m.youtube.com/watch?t=109s&v=O0nVitLlD_4

Mam whom so ever you are visting , please do ask these two  questions Q1 why are the reasons of your pain ? Q.2 how there treatment is going to resolve that reason of pain If you feel.satisfied with logical answers then proceed for treatment.

If your pain is only after prolonged sitting,it could be due to tight hamstring muscles which causes lumbar disc strain, giving back pain.

There could be many reasons of your back ache first we need to evaluate the cause before planning the treatment. Doctors opinions are equally important, it would be appropriate if you attach an MRI report along with your question. Pain could be biomechanical or it could be due to some other systemic problems or illnesses. In most of the cases, now a days because of sedantry lifestyle and lack of exercises it is usually mechanical. 90%of back ache are mechanical and can be corrected by physiotherapy protocols.

Hi , it seems ur back n core muscles r weak. Get them strengthened with the help of physiotherapist .

Postural Correction- Sit Tall, Walk Tall. Extension Exercises x 15 times x twice daily. Apply Hot Fomentation twice daily. Avoid bending in front.

It seems that you have postural problem due to muscular imbalance. For this you need a proper assessment and treatment from an experienced physiotherapist,you can consult us online.