In my opinion u need to visit a physiotherapy centre around you and get started with the treatment ift / US / hot pack...kindly go for few blood tests as well like calcium. Vitamin b 12 vitamin duric acid blood sugarhba1c... as these kind of pains occurs beco of the derangement of these components in body... for muscular spasm u can go for anew technique known as dry needling which is done through a needle inserted intramuscularly to get relieved with the spasm...get well soon

Apply Hot Fomentation twice daily. Avoid bending in front. Postural Correction- Sit Tall, Walk Tall. Extension Exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times. Bhujang Asana -- Lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily. Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day.

You must consult a good physiotherapist nearby and have some sessions of physiotherapy and learn the exercises and continue doing it every day at home.

You need core strengthening pro gramme for your low back(lumbar spine)

Sure u need to visit a Physio.till than do hot foamentation.very important take care of ur posture avoid bending activities,sitting cross legged.

Hello, You need to see your Physiotherapist soon,