Hello, Thanks for writing to us. I understand your back pain .These symptoms seems to be part of muscle or ligament strain. For this condition you have to do stretching & strengthening exercises in which you have to stretch tight muscle & strengthen weakened ones under supervision of a physiotherapist. The following measures will help with the pain • Do use firm mattress • Anti -inflammatory drugs like Motrin 1 tablet as and when required ( do not repeat a dose before 6 hours) with food will help relieve the pain. • Avoid forward bending. • Correct your posture while sitting. • Avoid prolonged sitting in stressful postures. • Avoid strenuous activity & lifting heavy weights. Avoid lifting weights by leaning forward or bending your back. Rather sit and lift the object. • Apply diclofenac gel on the affected area. Warm compresses will also help. Wishing you good health... Regards. Dr Saurabh Gupta.