Constant pain in Lower Back. In my body.

Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day. Back Stretching- lie flat, pull one of the knee forward to chest, hold for 3 seconds, then bring the other knee forward to the chest and again hold for 3 seconds. Then pull both knees towards the chest and hold for 3 seconds. Repeat 10 times each exercise twice a day.

Lower back pain can happen due to several causes. However at your age it is often due to disc degeneration. This in common terms would mean early stages of spondylosis. An award winning scientific research done by my team revealed has shown that by the time Indians reach 30 years of age, 30 % start showing signs of disc degeneration and a handful of them start having episodes of back pain such as yours. There's no need to get worried as this is a part of the normal physiological process. For pain , I would advice you to take a pain killer twice a day for 5 days . Use hot compress twice daily for 15 mins each time and a gel ( oxalgin nano gel ) 3 times a day. Apart from this go for a walk twice a day. Avoid bending much and do not lift heavy weights and sit or squat on the floor. Go to a physiotherapist who will teach you core strengthening exercises. While the degeneration can not be reversed , it can be prevented from aggravating . Best of luck !

If the pain persists after adequate rest and medicines then proceed to do X-ray of the lumbar spine and meet a spine specialist. If the pain starts moving to the legs and buttocks then it could be from nerve impingement and would need further investigation.

Visit a physiotherapist nearby u will get permanent solution

Regularly do back exercises.  Sending you the link of same below https://play.google.com/store/apps/details?id=com.backpainrelieving.backpain Or you can search for " back pain relieving exercises by kavin khatri " on google playstore