Brief Answer:
It could be calcium and vitamin D deficiency

Detailed Answer:
Hello and welcome to Ask A Doctor service.

I have reviewed your query and here is my advice.

For any recurrent pain, there is a possibility of misuse of that joint like bad posture or picking heavy weights or recurrent movements. Also get your blood calcium and vitamin D levels checked. Also orthopedic surgeon may advice Xray to check spine.

Regarding exercise at home, I personally like to do yoga and advice the same to others. For intermittent back pain you can do some stretches like rotation of head, shoulders, arms, hips and feet. Also Padmasadhna can be included in your routine. You can learn these from youtube or you can do a beginners yoga course online. You can also take help of a physiotherapist.

Hope this helps. Let me know if I can assist you further.
Dr Vaishalee

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