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.. Well try to maintain good posture..like always try to Kean against hard surface while sitting..it means sit with support...while bending and lifting any heavy objects try to bend your knees as it reduces the load on your back..you need to go for physiotherapy..they will teach you some exercises which you need to continue .. it will help you to reduce the pain...thank you