Thanks for your query.
You might be suffering from degenerative disc disease
& it occurs due to repetitive overload or stress
to the disc & it increases the risk of disc herniation & spinal canal
For this condition you have to do stretching & strengthening exercises in which you have to stretch tight muscle & strengthen weakened ones which will alleviate stress on facet joint and disc.
Meanwhile for pain control take anti-inflammatory drugs like ibuprofen
I do hope that you have found something helpful and I will be glad to answer any further query.