Hi Alex, yes - daily back exercises (taught by a good physiotherapist) could do the trick, and/or yoga back exercises (some say with teacher, which is probably difficult at the moment, for me dvd/youtube'll do). It's important to tense your behind, press your hollow-back out, if you're lying on your back: hollow-back and wrists onto the floor while doing physio-back exercises. Best to do them before the strain, so best in the mornings if it's the office work. Also in between. Some can do long stretching, for me it's too painful.
Also try changing your chairs: Are they soft enough? (Just discovered that a bit soft isn't always soft enough for me!)
And I need swiveling and adjustable bar stools where I can. Preferably with a desk I can stand at. Or I just put a cardbox on the desk and my stuff on that. Or put the PC tower on the desk and (monitor? and) keyboard on there - careful with the monitor tho... ;-)
Praps put some kind of heat pad on the paining areas in between or as soon as you come home.
I do my morning-exercises before sleep now too, successfully, because my sleep is now longer and I get back pain because of the added hour and less movement at night, so now. If you wake up with back or other pain, consider changing or topping your mattress.
If you're lucky after you've found the right ones for your back, 5-10mins a day might do. Seeing as it's new. Since fibro I have to do about 20-30 mins per day.
But starting new sports 1-2x/wk would be best, too... ;-) - unless you want to keep them...