Need detailed history and examination to come to a diagnosis and plan the line of treatment.
Tho the type of complains you are presenting with are typical of a disc.
Next Steps
see a musculoskeletal or sports physiotherapist, if in Mumbai find Flex Physiotherapy Centre, Malabar Hill
Health Tips
Try to break your sitting posture, you should be getting up atleast 6 times in 4 hours, i always suggest my patients to keep their water bottle away from them so they can get up in between, Also do a few back extensions.