Apply ice for 3 times a day for 15 to 20 minutes. Avoid  sitting for few more days. If you are able to walk,  30 minutes walk per day also helps you. And consult chiropractor or physiotherapist near you.

Is there a history of lifting heavy weights,etc? pain while coughing? Please Consult a physio for conservative management post thorough evaluation.Neural testing needs to be done to see if any nerve root impingement due to disc prolapse is present or its just mechanical back pain due to poor posture, work habits,back muscle spasm

Consult with physiotherapists near you for proper diagnosis and treatment you can visit ADMIRE physiotherapy laser CLINIC in noida

Consult a Physiotherapist for evaluation and Treatment..

Take hot pack and if pain does not go consult once

Use cold pack atleast 3 times a day for minimum 8-10 minutes. If u r lying/sleeping on Ur back, remember to keep a pillow underneath your knees...this will help Ur low back muscles to relax Avoid any stretching exercises for now. Do some deep diaphragmatic breathing exercises If u hv lumbar support u can use it in prolong sitting/standing for couple of days.

It's may be spasms or posture dysfunction. Consult near by experience Physiotherapist