Thanks for query,
As your job is such where you have to sit on computer for hours together.
There is proper way to sit on computer is sit straight and not bending forward which will help to prevent bending of spinal canal
Do back extension exercise which will give you relief of pain.
in this exercise,you lying down on chest and knees touch on the ground.
Raise your head and legs upward giving bow type appearance,go upto maximum,keep this position for few seconds and then go on normal position.Do again same way.
Do this type of exercise for about 10 mnt in the morning and evening.
ok and bye.