Please correct your posture, sit straight and tight your abdominal muscles,avoid prolonged sitting , you have to do  back stretching exercise and isometric back strengthening exercises

Hello, Need to know complete history before any advise. Back pain has many causes. Advise you to see a Physiotherapist asap for proper assessment and treatment.

Chiropractic Mobilization will help. Do the cat/cow stretch. Get on all fours, with your arms straight and your hands directly under your shoulders; your knees hip-width apart.

Consult with physiotherapists. Posture corrections must. Avoid computer work and heavyweight and long sitting

Apply hot pack Avoid forward bending Avoid long time standing. Correct your posture.

Hello, the information you have provided is not enough to pin point the cause of back pain. So consult a PT. To manage your pain apply hot pack, start with mild back stretches, try not sit more than 30 min in one position, take 2+ min walks after every 30 min or so if you have a desk job. Increase your your physical activity.