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.

Consult pain specialist nd get evaluated for type of back pain nd it's  treatment and physiotherapy accordingly.

Hello there..... You may be able to avoid back pain or prevent its recurrence by improving your physical condition and learning and practicing proper body mechanics.... Maintain a healthy weight. Being overweight strains back muscles. If you're overweight, trimming down can prevent back pain. Use proper body mechanics: Stand smart. Maintain a neutral pelvic position.....