Hello,
Thanks for writing to us.
You are suffering from what we call the industrial back ache. The first step is to ensure that you maintain an appropriate posture while working on the computer. Take frequent stretch breaks and drink lots of water. Discontinue using pillow while sleeping straight. Do not lift heavy objects, especially after bending down. Eat a healthy wholesome meal which should satisfy your minerals and proteins requirement.
The most essential and long lasting remedy is exercises. There are certain back strengthening and neck isometric exercises that you must learn from a physiotherapist and perform them at home or work whenever possible.
Hope this helps you.
Regards.

Dear Synn
There are number of factors responsible for causing back ache. Most important in women folk is association of vaginal discharges in leucorrhoea, it can be due to disc bulge, it can be due wrong posture, overwork, muscle spasm, etc. Rest offers good relief. Local application of heat with a simple heating pad relieves muscle spasm and offers relief. Local application of analgesics also offer relief.
In herbal medicines we use medicated oils locally , depending upon severity of case a procdure called kati vasti is also offered where medicated oil is kept over affected area for say half an hour. Internal use of herbal muscle relaxants and analgesics is also recommended.
Avoid weight lifting, sitting or standing in wrong posture.----- I believe yoge too can be postponed for some time if your problem is acute.