U start with physiotherapy and core muscle strengthening exercises if pain persists kindly get mri spine to rule out disk prolapse and consult to pain physician near by for non surgical management.

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.

Hello. Your pain may be due to underlying Ankylosing Spondylosis, which is quite common at your age. Follow up with a Rheumatologist. It needs to be investigated thoroughly. Hope this helps.

Hello there.  I can understand your concern.  Most probably this is a posture related issue. Do back strengthening exercises and core strengthening exercises.  Tab. Zerodol-MR twice  after food for 3 days. Tab. Supracal pro once a day after food for a month. Tab.  D3 must 60k once a week for the next 12 weeks.  Cap. Absolut 3g once a day after food for 10 days. Consult a general physician in person for further evaluation and management. Best regards. Dr. Anil kumar jain. Bangalore.

Work with your postures...NSAIDs...exercise