Apply Hot Fomentation twice daily.
Avoid bending in front.
Postural Correction- Sit Tall, Walk Tall.
Extension Exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times. Bhujang Asana -- Lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily.
Hello well it's quite possible that you are facing muscular spasm... suggest you to use any analgesic spray for the time being... it's better you consult an orthopaedician and get yourself examined to rule out causes related to spine or postural problems...you can use hot bag for pain relief...thank you
U need to go for a thorough check up from an Orthopedics... u need to do some blood test like calcium , vitamin d , vitamin b 12 and uric acid...start with physiotherapy sessions as well... you need to correct ur posture... do not bend forward...do not sit for long and stand for long...take care and get well soon