Dear friend Do visit an orthopaedician to rule out the source of pain before trying anything.

There maybe many reasons for your pain from a simple muscle spasm to as much worse as a slip disc. However you need to be examined for this only then you can start with some treatment. It's very simple to understand if the problem is not diagnosed properly it can't be treated properly.

Avoid bending in front. 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. Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day.

Hello.. To suggest you anything I need to examine you sir.. Hope you understand.... It might be muscle spasm or strain in that area which is causing the pain... to tell if if its disc prolapse or not I need to examine....do not strain or force fully do things...meet an orthopaedician immediately...you may require physiotherapy...give hit compression on that area...thank you