Frequent back pain can be due to joint pathology, bone demineralization, muscle weakness, bad posture, lack of fitness or low muscular endurance. Consult orthopaedician to rule out any pre-existing pathology.
1) Get your spine muscle strength checked by physiotherapist, start with strengthening of weak muscles. Get your posture assessed and learn how to correct your posture.
2) To improve your fitness; start with fitness training after your back pain stops. Go for regular exercises in the form of jogging, cycling, gym or any outdoor sports.
3) Do blood test to check for
calcium and
vitamin D deficiency.
4) If you are getting pain while sleeping, you need to check the mattress quality. Mattress should feel soft, but also be firm enough to support your body. If mattress feels hard or if it sinks in when sit or lie on it, then change the mattress.
Health Tips
Avoid continuous work in sitting or standing position. Take short breaks every 2 hours. The following article has information on how to prevent back pain during work:
https://www.practo.com/healthfeed/workplace-ergonomics-to-prevent-back-pain-24396/post