Ensure that you maintain an appropriate posture while working or sitting or walking....Take frequent stretch breaks and drink lots of water...Discontinue using pillow while sleeping straight...Do not lift heavy objects, especially after bending down....Eat a healthy wholesome meal which should satisfy your minerals and proteins requirement...take over the counter pain medications.. Consult nearest orthopedic surgeon they will do the needful.

Hello well it's quite possible that you are facing muscular spasm... suggest you to use any analgesic spray for the time being... it's better you consult an orthopaedician and get yourself examined to r ule out causes related to spine or postural problems...thank you You can take hot bad for pain relief...