Hi,the main causes of lumber back pain are muscular tension,joint strain,poor posture and incorrect nutrition resulting from dietetic errors and lack of exercise.major cause of back problems and tense muscles is lack of exercise.you should do yoga and exercises regularly.you sould take salad of raw vegetables such as tomato,carrot,cabbage,cucumber,redish,lettuse.you should avoid fatty spicy and fried foods,curd,sweetmeats,sugar ,tea and coffee.proteins,vitaminC,vitaminD!calcium and phosphorus are essential for get rid of pain.Hot fomentations,alternate sponging or application of radient heat to the back will also give immediate relief.take care,get well soon.dr.kumud