[naveen]

I followed this and worked well for me when I was in transcription and experienced severe back pain. Take sesame oil and heat it to lukewarm. Apply it from the back of the neck to the waist region and massage gently for few minutes. Wait for an hour after application of oil and take bath or apply it in the night and take bath in the morning. Do this for at least 30 days.

Do simple eye exercise like rotating clockwise, anticlockwise at the workday start and end. Take a break at every hour and walk on the office floor for a minute or two.

Also, do some sort of stretching exercises after you wake up for few minutes.