Hello, Thanks for your query. 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. Meanwhile for pain control take anti-inflammatory drugs like ibuprofen. I do hope that you have found something helpful and I will be glad to answer any further query. You can contact me directly through my profile. Take care