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.

Get MRI lumbosacral spine done and consult pain specialist as in radiculopathy.....pain block injection can give good pain relief

Hello there...I can understand your concern. Have you been diagnosed with any disc prolapse or anything? Disc prolapse usually compress the adjacent nerves. This leads to pain. If it is mild, it can treated through physiotherapy. If it not reducing with physiotherapy, then surgery will be required. Kindly consult a neurosurgeon for further evaluation.