My best recommendation is to not skimp on an office chair, buy a good one that makes you comfortable and sit correctly. Second is get up and walk around about every 30 minutes. Third would be to use a Tens unit to help muscles relax (I use one at home)
I had 2 back surgeries 13 years ago from ruptured disks (first one was btwn L4 and L3 and the second one 6 months later was btwn L3 and L2). At the time the surgeon said next time we fuse things together.
3 yrs ago my back got so bad I could barely walk. go more than 50 ft and I had to find a wall to lean against. After several chiropractor trips and a miserably failed attempt by a "doctor" to give me a steroid shot in my back that sent me to the ER where I finally had an MRI done. The same surgeon said "nothing we can do" and pain management said "we can try a few things but....". I tried a few things and finally got tired of needles being put in my back.
AKA, until you cannot bear it any more and or cannot walk, nothing we can do.
Conclusion is I have spinal stenosis, some pretty aggressive arthritis and disks so thin they cannot get the needles for injections btwn my disks to get to the nerve ends where they need to. So my back goes in and out and puts pressure on nerves.
Some days my leg/legs are numb, some days feels like a thousand wasp stings, some days cant stand up straight, some days are fine. A lot of nights with thigh cramps from my hip to my knee all night long.
Same medicine as others, as much ibuprofen as I need, but not so much to be damaging. Ice packs (heat just inflames things). And as someone else said, a nice bourbon chaser. I usually go to that first though.