Chiropractic adjustment will help. Apply Hot Fomentation twice daily. 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

Meet physiotherapist and proper diagnosis must.

Improve ur posture n follow all work related ergonomics. Visit to the Physiotherapist. Avoid weight lifting and forward bending

Hii if it's hampering your walking and other daily activities give bed rest to yourself for 3-4 days and do one exercise- lie on your stomach hands at the side with elbows and hands rested on the bed lift your head and upper back up till your elbows are about to go off the bed- this is called back extension exercise or prone on elbows