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lose weight. No clue what shape you are in, but less mass means less strain on your back
take as many regular breaks as you can, and walk around. Sitting for prolonged periods of time is devastating to your back
exercise. Strengthening your core will help every aspect of life, including your back/back pain
buy a very nice pair of running shoes. This will help support your back when you are not sitting and put far less stress on your body as a whole
analyze your sleeping situation: pillows, mattress, amount of time allotted to sleep. The sitting all day part sucks, but there are other factors such as this that can contribute to alleviating and/or eliminating back strain
stretch and meditation are things that can improve all aspects of your life, and certainly couldn't hurt to regularly incorporate into your daily routine
I've never read them myself, but I've heard good things about Dr. Sarno's books. He has several that focus on back pain, and the mind & body. Maybe a lemming who has read can comment?
Back pain is the absolute worst One of the few pains I've experienced where even sleep did not provide any respite. I wish you the best of luck!
Excellent answer!
On the exercise topic, casual bike riding is really good for lower back muscle strengthening, which has really helped me avoid back pain. And it's really fun!
Sarno’s books helped me when nothing else would. Here is a link to a free program that in my opinion is a more modern and precise way:
https://www.tmswiki.org/forum/painrecovery/
Also dont forget the car.
Drive less if its possible. Get a car with good seats, adjustable etc
Standing desk.