as you have chronic back pain
you need to be investigated for slipped disc
you might need to be done ct scan
of spine if your xray turns out normal.
you can take painkillers and apply ointment to alleviate the problem of pain.
you can do some back exercises you can be shown by the physiotherapist.
apply hot packs before you go to sleep it will give alot of relief.
avoid lifting heavy objects and bending alot
try to sit properly with your back aligned to the chair
use firm mattress when sleeping
hope to have helped answer your query
wish you a quick recovery.