Hello there. Welcome back. Hope you are doing fine. Currently, most of us are working from home because of pandemics. Therefore, most people who work with laptops have to sit a lot. As a result, we sometimes suffer from back pains due to wrong posture. 

I have searched for some useful tips to get relief and I would like to share them.

  1. Sleep Better - When you have back pain, sleeping can be hard. It can be a vicious cycle because when you don't get enough sleep, your back pain may feel worse. A poor sleep position can also aggravate back pain. Try lying on your side. Place a pillow between your knees to keep your spine in a neutral position and relieve strain on your back. If you need to sleep on your back, slide a pillow under your knees. Be sure to sleep on a comfortably firm mattress.
  2. Good Posture- Poor posture can make back pain worse, especially if you sit for long periods. Don't slump over your keyboard. Sit upright, with your shoulders relaxed and your body supported against the back of your chair. Try putting a pillow or a rolled towel between your lower back and your seat. Keep your feet flat on the floor.

  3. See a doctor- Some people may need prescription-strength NSAIDs or opioid medications to help with pain. So, it is important to talk to your doctor or pharmacist to take medications.

  4. Physical therapy- Physical therapists can teach you how to sit, stand, and move in a way that keeps your spine in proper alignment and alleviates strain on your back. They also can teach you specialized exercises that strengthen the core muscles that support your back. A strong core is one of the best ways to prevent more back pain in the future. Studies show that when you increase your strength, flexibility, and endurance, back pain decreases -- but it takes time.

  5. Massage - Does massage really ease back pain once you leave the table? A recent study found that one weekly massage over a 10 week period improved pain and functioning for people with chronic back pain. Benefits lasted about six months but dwindled after a year. 
Hope this helps you and have a great day. Stay safe and Take care.