I have been having lower back pain since working a porter job where i was constantly bending to pick up things and bending to clean under small slots?

Stoop instead: Frequent bending is a common source of repetitive lumbar disc and muscle stress. The first thing to do is to do the antidotal exercises at the gym or at home after work (Superman type exercises to arch the lower back the other direction). Building up these "extensor" muscles strengthens the lower back and can help with pain, and with safer bending. Also - stoop instead of bending.