Long sitting is ur problem and muscle are stiff .firstly avoid long sitting and take break between the work and do walk fir 2 minute and stretching exercise .tk heat formation twice a day and apply pain relief ointment on the pain area then tk rest do stretching exercise daily if it work then OK otherwise tk physiotherapy treat for few days
Hello there...., 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
U already gave the answer. Sitting is causative factor here. First of all avoid being in one position for long duration, say in this case, sitting for long. Avoid that,.... Take breaks in between. Learn some office stretches from physio.
Best option is to get it evaluated by a Physio and take ergonomic advice from him.
Hi, i think you suffering mechanical stress pain. Consult with a good Physiotherapist and follow his advise. Avoid weight bearing and prolong time bike riding. Use a back support cushion while you are in office.