Hello, Thanks for your query. Back pain and stiffness in morning points toward inflammatory back pain. Stiffness occurs due to associated inflammation and spasm. Do not lift heavy objects, especially after bending down. Eat a healthy wholesome meal which should satisfy your minerals and proteins requirement. The most essential and long lasting remedy is exercises. There are certain back strengthening and neck isometric exercises that you must learn from a physiotherapist and perform them at home or work whenever possible. You can also undergo a weeks session of traction at your physiotherapist s clinic. Last but not least, if its unbearable take medications or muscle relaxant prescribed by your physician. And if it has been long standing illness visit your orthopaedician and clinically-radiologically establish a diagnosis to commence definitive treatment. I do hope that you have found something helpful and I will be glad to answer any further query. Take care