Tk multivitamin. Do stretching exercises. Hot fermentation. Posture correction. Avoid toward bending. . Physiotherapy treatment.

Dear friend since when do you have this problem? Please visit a good orthopedic doctor for proper investigation. For time being take hot pack for your back pain and use silicon heels for heel pain. You can get silicon heels from tynor..

Stretch Calves Get a custom made insole. Hams Stretching. Sports Taping. Hot Fomentation.

Looking at your symptoms, you require evaluation for both the spine and heels. Generally speaking this could be a mechanical type back pain which will get better with Stretching and strengthening exercises for the lower back. As far as the heels are concerned it might be Plantar fascitis...inflammation of the sole of the foot. Please consult an Orthopaedic or a Physiotherapist in your neighbourhood for a thorough assessment and advice.

For spine diagnostics, MRI is necessary...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.