Hi, this is Dr Hitin Mathur, orthopaedic surgeon at Fortis C Doc Hospital, New Delhi. As far as your back pain is concerned, it is important to examine you clinically to find the exact spot and cause of pain. An x ray of the LS spine AP and lateral view will be helpful. Sometimes low back ache can occur due to bone weakening on account of low vitamin D levels, so it would be wise to get your blood levels checked. Physiotherapy in the form of spinal extension exercises and short wave and ultrasonic therapy can be given once infection is ruled out as a cause of your symptoms. In the interim period you can start some analgesics along with an antacid to get some relief from pain till the cause of the pain is determined.
Once the correct diagnosis is made and you get the appropriate treatment be it medicines or physiotherapy, you need to continue doing certain exercises which help you keep your back (spine) healthy. Some precautions like not sitting for too long, doing core strengthening and spinal mobility exercises. So first get the correct diagnosis and treatment done and den once your back is fine continue with the exercises and posture guidelines!