Hello, Thanks for posting 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 stenosis. 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. I would suggest getting this evaluated by an orthopedician for an accurate diagnosis and appropriate management. Meanwhile for pain control take anti-inflammatory drugs like ibuprofen. Wishing you good health... Regards. Dr Saurabh Gupta. Orthopaedic Surgeon.