Start doing YOGA regularly.Back has to be examined by a doctor physically to rule out sciatica,spondylosis etc.Also have to take a detailed case history of your head ache to rule out migraine .But whatever the reason could be start YOGA IMMEDIATELY .
Hi there. Backpain could be due to muscle strain due to sitting for prolonged hours. Since your suffering from long time it's better to get X-ray done to rule out other causes. Have more calcium rich foods, do walking/jogging regularly, do back exercises(it strengthens your muscles), keep changing postures, apply gel containing diclofenac whereever you have pain. You seem to have tension headache due to office stress. Treatment of it is relaxation exercises, avoid stress, sleep for atleast 7-8hours a day. For both backpain and headache tablet diclofenac(50mg) + paracetamol(500mg) works well. Hope this helps you.