I am experiencing back pain (side: lower) . the following also describe me: aching muscles and back tenderness to touch. what should i do?

Exercise: For the short term you may take an over the counter pain medication like acetaminophen. For the long-term, exercise. Raising core body temperature through exercise will help tone muscle. It may take 2-4 months of regular exercise to see optimal effect. Wish you good health! - Have a diet rich in fresh vegetables, fruits, whole grains, milk and milk products, nuts, beans, legumes, lentils and small amounts of lean meats. Avoid saturated fats. Drink enough water daily, so that your urine is mostly colorless. Exercise at least 150 minutes/week and increase the intensity of exercise gradually. Do not use tobacco, alcohol, weed or street drugs in any form. Practice safe sex, if you have sex.