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.

Hi there...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. During studying take break in between..Drink water n keep your self hydrate. It can be muscle spasm. During reading sit in proper position with full back support. If pain is persist visit physiotherapy center n take pain relief treatment.