I'm sorry to hear about the waist pain and difficulty sitting during your long daily bus travel. Prolonged sitting, especially in a bus, can put strain on your lower back and cause discomfort.

Here are some suggestions that might help:

• Posture: Try to maintain a good sitting posture with your back supported. Use a small cushion or rolled towel behind your lower back to maintain the natural curve.
• Movement: Whenever possible, stand up and stretch during breaks or stops to relieve pressure on your spine.
• Supportive Seating: Consider using a lumbar support cushion designed for back pain.
• Exercise: Gentle stretching and strengthening exercises for your back and core muscles can improve support and reduce pain.
• Pain Relief: Over-the-counter pain relievers may help, but consult a doctor before use.

Since your symptoms affect daily activities, it is important to consult an orthopedic specialist or a spine specialist. They can evaluate your condition thoroughly, possibly with imaging if needed, and recommend appropriate treatment or physical therapy.

If the pain worsens, is accompanied by numbness, weakness, or bowel/bladder changes, seek medical attention promptly.To narrow down potential causes, we will need some more information.Please tell me your age and gender.