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Gotta stretch and stregthen the back, hamstrings, and hip flexors
Is the ergonomics of your desk, chair, monitor and keyboard correct?
You could also switch it up with a yoga ball for an hour or so per day to build core strength and get some diversity in your sitting patterns.
Light Deadlifts and squats. This was what helped me the last few years when I was suffering the same. I have a standing desk, but my back pain got worse during early covid when I could not go to the gym. But after returning and doing these workouts, I felt an improvement in both my posture and my pain.
Chief
this plus light Good Mornings
Athlean x on YouTube has like 50 videos on lower back pain. Strengthening glutes is what did it for me
Thank you all for the suggestions! I really appreciate it!
Yoga
Pro
For a pinched nerve nothing has helped me more than acupuncture and massage. Years of MRIs, PT, exercise, etc did not fix it the way this could