Brief Answer: description below Detailed Answer: Hello, Thanks for your query. According to your description the back pain could be part of a mechanical back pain complex of symptoms. This mechanical back pain is caused due to bad posture at work, long work-hours in particular position, lack of proper sleep or healthy diet as well. I suggest you to try back strengthening exercises by extension of the back muscles which can be taught by your Orthopedician or Physiotherapist. This will help to relieve the possible muscle spasm which causes the pain. One must also rule out inflammatory disorders, for which I recommend you to get a X-ray of your spine after consulting with an Orthopedician. MRI can be taken in case you have any nerve compression symptoms or as deemed necessary by your Orthopedician. After a thorough physical examination by your Orthopedician, you may be prescribed pain killers and/or muscle relaxants which should give you relief. Physiotherapy may also be advised if necessary. I would suggest you to try swimming as this will help most in back conditions. 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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