Chiropractic Mobilization will help. 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.

U should meet the Physiotherapist. U have postural back pain. Take breaks after every one hour in office. Use Hot water Fomentation twice a day. Also start strengthening exercises for back muscles

Hi there,your complain is very specific and this helps us clear out many other associating factors. No your job is not the issue No your sleep is not the issue No- a lumbar roll/pillow will only make you more worse.stop putting stress only on your chair. It could be a factor not The FACTOR Only and only  psoas stretch and gluetius activation will put you back to lengthened self.

Correct your posture Avoid forward bending Avoid long time standing and sitting continuous

Hello! Thank you for reaching out to me. The pain at the lower back can be due to a mechanical fault at lumbar spine. The pain aggravates after lying on your back and sitting on a chair. so since the chair that you are using at the office isn't ergonomic , the postural stress on the spine is causing the pain. Try to maintain a good posture while working or try to use an ergonomic chair. Since the pain still exists and gets provoked easily during non working days too, hence makes it necessary to get your back assessed and treated soon to avoid any further aggravation of symptoms.

Hello sir, Being in one position for more than 30-45 minutes is not advisable. You should breake up your sitting time at office and have a standing stretch or a small walk after every 45 minutes. You can adjust the height of chair by adding a cushion if possible. Have you noticed any incident or activity during your vacation which had produced your pain? For proper evaluation, please consult a Physiotherapist. Hope this will help. Thank you

Yes . You should to start physiotherapy session and  posture corrections must and avoid towards bending and long sitting

Based on the information it seems like there could be multiple reasons that are affecting your back. When you start a desk job, it’s a new position for your spine and it’s hard to maintain a correct posture for 6-8 hrs. Trunk muscles pays a huge toll any this leads to an imbalance and weakness, and pain. You need to take multiple breaks during your work hours, after every 30 min stand up, stretch your back and talk 2 min walk. Keep all the screens at eye level, provide good support to your elbows while sitting. Use cold pack few times a day.