Hi...., You may be able to avoid back pain or prevent its recurrence by improving your physical condition and learning and practicing proper body mechanics.
Use proper body mechanics:
Stand smart. Maintain a neutral pelvic position. If you must stand for long periods, place one foot on a low footstool to take some of the load off your lower back. Alternate feet. Good posture can reduce the stress on back muscles.
Sit smart. Choose a seat with good lower back support, armrests and a swivel base. Consider placing a pillow or rolled towel in the small of your back to maintain its normal curve. Keep your knees and hips level. Change your position frequently, at least every half-hour.
Hello maam, according to your complain it seems that you back core stabiliser muscles are not having enough strength. So, make sure you visit a physiotherapy clinic to get a proper assessment done and follow up the core muscle stabliser exercises. Ergonomics correction will also be taught, of sitting and standing.