Although you are having very busy schedule all day  but ergonomical care is must for you. Every treatment will help you alot but it will not maintain. Start hot water fomentation ASAP on the lower back Give small sessions of rest in between the working hours Try to change positions every 10-15 mins. Give your body a small walk session every half hour.

Postural Correction- Sit Tall, Walk Tall. Extension Exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times. Bhujang Asana -- Lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily.

Please visit an orthopedic and a physiotherapist near by you 1. start strengthening exercises for back and neck muscles 2.posture correction exercises 3.stretching exercises for your back and neck muscles. 4. Follow ergonomics(avoid bending activities avoid lifting weights, chair with back support and neck support) and work station modification .

At the age of 30 the above signs are warning signs that you may be having some spine issues which you are not taking care . The things which come to.my mind with your limited  description maybe the following Vit deficiency Ankylosing spondylitis Stress related disorder Postural Please consult a local Orthopaedic doctor urgently to get it sorted

Once you please consult neurologist