Firstly take gastric medicine. Plenty fluids and abdomen exercise.

Hi In this pandemic work from home have given trouble related to spine and posture . So you should have to first control the gastric problem ,mat be reason of constipation, or something else. Drink plenty of water empty stomach and use cinnamon bar . This will reduce gastric problems. Start to give break after 1.5 hours and do all body self stretching .

You should drink atleast 2-3 litres of water intermittently to avoid gastric problem. You should take breaks in between your work for every one hour atleast 2 min walk around. You should do back stretching and strengthening exercises with proper guidance. You should give hot water fomentation for 15-20 minutes twice a day. You can use Volini gel or spray provided you are not allergic. You maintain correct posture while sitting and should use comfortable chair.

Take these action, Change ur position every half an hour. Take frequent breaks between work. Apply hot pack on back 2-3 times per day. Sit straight with back support. Take atlease 1 hour walk everyday

Hi Sitting for long hours and  poor posture are major causes of backache now a days.. This generally leads to formation of protective spasm which gives a sensation of as if back is stiff ,unable to move freely which leads to reduction in movement and further more spasm and pain. So finally the cycle of spasm ...pain ...reduction in movement..more spasm n more pain has to be broken. Preliminary treatment 1: change in position every 45 min 2: adopting a good sitting ,standing and lying posture. 3:lying prone that is on your stomach ( empty stomach) atleast for twenty min daily. 4: hot pack over back to reduce the Already formed spasm 5:stretching exercises with caution. 6: maintaining a healthy weight. 7: last but not least to rule out the exact cause underlying the pain if the pain doesn't subsides by the above measures.

Poor posture is responsible for your back pain and continued slouched is putting pressure on your abdomen likely contributing to your GI problems. The posture during mobile use and daily activities are the additional source.

For acidity issues you can take OTC Antacids like gelusil, eno to meds like pantoprazole and if issue persists get in touch with a physician. Increased intraabdominal pressure can sometimes precipitate increased intradiscal pressure in few patients with disc issues hence  consult an orthopaedician or a physiotherapist to assess and help you with a treatment protocol.