Use foam rollers

Do cat &camal exercise .

Hi, Given your age, most of back issues are recoverable & getting into a good exercise routine targeting your back would be great not only for back but also for the larger fitness goals(as occupation demand is sedentary) . But it also depends on detailed assessment of your current overall strength so that right exercises can be designed for you. Getting strong is the only way out!

Hello, Take care of your posture and consult a Physiotherapist for proper postural and musculoskelatal assessment and exercises to be followed at home.

You should consult a physiotherapist or orthopaedist in person for complete assessment and treatment.

You can start with regular online sessions for back strengthening excercises

You need to maintain proper posture if sitting for long hours, if not there will be back issues arises. Take calcium and vitamins rich diet for stronger muscles as well, visit nearby physiotherapy clinic, there you will be suggested proper exercises dependjng on your body condition.

Hello U should visit or contact nearest physiotherapist for detailed assessment and then only proper exercises can be prescribed to you

Hi as ir, do you feel your back is weak or u feel pain n uncomfortable such that u can't sit anymore? Get ur back assessed by a PHYSIO near u.

Visit nearby physiotherapy clinic for proper assessment and exercises.meanwhile maintain proper posture and ergonomics to avoid muscle spasm Start doing mobilization and strengthening exercises,followed by stretching to ur back, After assesing u exercises will be prescribed by Physiotherapist.