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 there.  I can understand your concern.  You definitely need to get it checked out. You also need to take some supplements. Tab. D3 must 60k once a week for for 12 weeks. Tab. Supracal pro once a day after food for a month.  Consult a orthopedician in person for further evaluation and management. Best regards. Dr. Anil kumar jain. Bangalore.

Hello.......Lower back pain could be due to paraspinal muscle spasm , intervertibral disc bulge or herniation,damaged bone or ligament,radiculopathy ( small nerve root irrigation) ..it s not possible to comment without x ray ,MRI, ... Improper posture while working or sleeping can also aggravate back pain, do exercise, sit in erect posture, have nutritious food. consult orthopedic surgeon