Hello,
Thanks for writing to us.
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 under supervision of your doctor
Wishing you good health...
Regards.
Dr Saurabh Gupta.