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I had really bad back pain when I switched to an office job, which kept going for like 4 years. I finally went to the physio and after a few trial and errors she discovered the issue was in my core strength. I was exercising and generally active, but because I wasn't engaging my core properly that was just leading to more back pain.
She taught me how to engage my core properly and a few really simple exercises for strengthening, and my low back pain is almost entirely gone now.
Go to the doctor or a physiotherapist. If it's not a medical condition then it's most likely just related to your lifestyle and can be improved with some changes.
Editing to add I'm also in my 30s.
Separate note: On my 30th birthday actually I did have a separate issue with my side where the pain came on suddenly. I did go to the doctor for that one and was told essentially "you're just old", but he wasn't totally wrong on that one because it was literally that I had gotten drunk and fallen asleep on a very broken uncomfortable couch that had fucked my side right up. What you're describing doesn't sound like one of these dumb 'old people' injuries though.
Plus one for PT: my partner went from unable to walk to walking up and down stairs thanks to PT in a pretty short time. She had knee pain.