Brief Answer: Following measures will help with the pain Detailed Answer: Hello, Thanks for your query. From description it seems you might be suffering Mechanical back pain. It is a common medical problem.Mechanical back pain implies the source of pain is in the spine and/or its supporting structure. The following measures will help with the pain • Lie on a hard bed. • Anti -inflammatory drugs like Tablet Motrin or Brufen 1 tablet as and when required ( do not repeat a dose before 6 hours) with food will help relieve the pain. • Correct your posture while sitting • Avoid prolonged sitting • Avoid strenuous activity & lifting heavy weights. • Apply diclofenac gel on the affected area. Warm compresses will also help. The most essential and long lasting remedy is exercises. There are certain back strengthening and isometric exercises that you must learn from a physiotherapist and perform them at home or work whenever possible. Even after a week if your pain doesn't gets relieved, better to get yourself examined by an orthopaedician. He might ask you to take an Xray of your back. Eat a diet rich in fresh fruits and green leafy vegetables, nuts, milk, eggs, pulses and cereals. Drink 1-2 litres of water daily. Do brisk walking exercise for 40 minutes daily. Get 6-8 hours of refreshing sleep daily. I do hope that you have found something helpful and I will be glad to answer any further query. Take care

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