I thought I would share some of what has helped for me, but very interested in others' thoughts as well.
My back pain history in a nutshell, 2 discectomy ops at L 4/5, ongoing facet joint issues.
I have a desk job, and am fortunate in that my employer has provided me a standing desk, which gives the option of either sitting as normal, or standing to work at the computer. This is extremely helpful.
What I have found hard though is working 'normal' hours. After about 5 hours I am aching and feeling like my back has had it at that point, but generally by work hours are about 9 hours per day. I tried to change my hours to work part time but there was still so much work to be done that I just ended up being paid less for doing a full time role - obviously that's not really working.
I think the ideal situation is going to be to find a truly part time role, so that I don't have to stretch things too much with trying to push my back through it to make it through the working day. I would love the flexibility to work from home but don't really have the sort of role you can do that in.
Sad to say we have the same experience especially when I spend too much time working. It's a desk job too and after working hours, the back pain won't go away and I can't even perform other activities when I'm home. What I did is, I asked for a leave from work and just rest for 2 weeks. Of course, I went to my doctor too to know my situation and what's the cause of my back pain. It's nothing severe but he gave me some pain killers for it and vitamins for my joint and muscles. I tried another option too like the magnetic therapy and so far, I am not feeling the same thing anymore. I have my magnetic bracelet too for pain prevention. It works in my joint pain and at the same time, it helps normal my blood circulation. I hope you'll get well too!