Posture corrections must. Avoid toward bending. Stretching exercises of neck

Exercise to Get Rid of Your Low Back Pain! - by Dr.Pooja Pandey Tripathi(PT) https://www.practo.com/healthfeed/exercise-to-get-rid-of-your-low-back-pain-32455/post

If u have to sit for long time n work give break  for few minutes  walk few steps then sit

If you bend your neck and your lower back hurts, the problem could be in your paraspinal muscles

Hi.., it seems u have weak core n back muscles.., n so is the pain..

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.

You need correction of standing and sitting postures. Posture is often the reason of our spinal pains. Please see a Spine Physiotherapist to carry out detailed spine evaluation. Till them keep a check on your posture in sitting/standing

You need stretching of your back and lower limb muscles. Meet a physiotherapist to do a proper posture analysis and then they will be able to guide you.

First u should do x-ray to evaluate any vertebratal issues like malalignment(changes in curve). Then do musculoskeletal assessment by a therapist. For how many days or weeks or months you are suffering you should mention. Type of pain ? Shock like pain or just a regional pain i.e. located in a specific region, associated with any headache ? Or radiating pain? If the pain in a specific part then it may be due to spasm or shortening of muscle.

Back pain with out leg pain usually settles with physio. Once pain settles do back muscle strengthening exercises. Drink plenty of water to avoid dehydration because dehydrated disc is more prone to injury. Consult orthopaedic doctor