Lower back pain can happen due to several causes. However at your age it is often due to disc degeneration. This in common terms would mean early stages of spondylosis. An award winning scientific research done by my team revealed has shown that by the time Indians reach 30 years of age, 30 % start showing signs of disc degeneration and a handful of them start having episodes of back pain such as yours. There's no need to get worried as this is a part of the normal physiological process. For pain , I would advice you to take a pain killer twice a day for 5 days . Use hot compress twice daily for 15 mins each time and a gel ( oxalgin nano gel ) 3 times a day. Apart from this go for a walk twice a day. Avoid bending much and do not lift heavy weights and sit or squat on the floor. Go to a physiotherapist who will teach you core strengthening exercises. While the degeneration can not be reversed , it can be prevented from aggravating . Best of luck !

In my opinion u must go for few tests like calciumvitamin d vitamin b 12...ur pain is most likely becoz of over weight but if u have deficiency of these components in ur body then u need to have supplement medications for them...u also need to go for physiotherapy sessions like ift / us / hot pack / swd...u need to strengthen ur back 1st along with core strengthening to get into shape...but ur 1stpriority is to get rid of this back pain...take care get well soon

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. 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.

The pain comes on with increased stress on your back. Make sure you have regular physical activity and work on improving the strength of your lower back. Yoga, core strengthening exercises and correct posture helps a lot. Losing some weight will also be beneficial for your back. The force and stress on your back is upto 5 times the weight you are carrying.

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.

Start with back strengthing exercises.  Sending you the link of the same https://play.google.com/store/apps/details?id=com.backpainrelieving.backpain Or you can search For " back pain relieving exercises by kavin khatri " on google playstore.