welcome to hcm
thanks for the query
first of all this type of problems are due to long period of improper posture maintenance, mental stress
, physical inactivity
you have to handle it very seriously.
if you have severe back pain
now then take proper bed rest
and breathing exercises regularly.Asanas with backward bending like Bhujangasana, Shalabhasana, Dhanurasana, Supta Vajrasana, Gomukhasana, Ardha Matsyendrasana, Ushtrasana, Matsyasana and Chakrasana
are helpful in this disease.do them under a yoga expert
suryanamaskar is helpful.
in addition to it try to maintain your posture during working hour.take small breaks in between and try to do some movements to that part
during sleeping try to use thin bed. avoid using very thick pillow
, alcohol, avoid junk food. take more amount of green leafy veg,fruits
20 to 30 min regular walk is very much helpful
do it regularly. it may take some months.if your pain is is increasing then better to consult a expert and try to reduce your pain by medications first