Doctor Answers (5) on Back pain
What are you following is OK, but does not solve the purpose.
Your muscles are undergoing stiffness, hence doing stretching ex for couple of back muscles including hamstrings will solve the issue initially.
Avoid siting for more than 30 minutes, just break the long sitting cycle. It will help on a long-term basis.
Severe dehydration is also one of the reasons you get back pain, hydrate your body by drinking lots of water and fruit juices.
Following these will help in short term and long term as well. For further inputs just or concerns contact me.
Wishes for a quick recovery.
You may try is a supplement available by the name of Al- Sody as it is supposed to help in disc degeneration.