Best advice I ever got "It hurts when I bend like thi..."
Doctor "Stop doing that then"
Basically just maintain a normal posture as best you can, don't do any weird stuff. Flex your back along its normal range of motion. For me cracking my back all the way back really helped. IE looking up, arching my shoulders back, etc. I used to joke when my lower back would pop "Oh just popping the disc back into place"
Not sure how much of that was joking vs what made my sciatica actually go away in about a year.
For me it was really exacerbated by playing WOW. It was odd, because sitting in the same chair and playing different games didn't give me that problem, so it wasn't necessarily ergonomics. It was a weird mental stress thing. I knew I was wasting my time playing it when I should have been doing other stuff. So I can easily see how having some type of stressful sitdown job could give someone instant back problems. Your mental attitude can definitely affect your back. Try to be happier, in that, try to get some social endorphins going. Meet like minded people you get along with and crack jokes, etc.