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In the same boat here, spend a lot of time in front of the computer and started getting lower back + shoulder + neck aches.

I now do an hour of yoga every morning, which is basically a mixture of breathing exercises and stretching. Keep it simple, look up a couple of basic youtube videos or better still hire someone to teach you the basics. It takes a while to build up the will to do it every morning, but once you've got the basics down your back will thank you.

I use to go swim every other day, but that's been on hold these past couple of months. best of luck.

Psoas stretches. A game changer for me. It's counterintuitive if you're not familiar at all with how the back/hip area is connected.

Also recommend the Yoga 'pigeon' pose.

Pilates works for me - though I don't have a herniated disk, just had lower back pain for many years.

Anything that improves your core strength should help I've been told.

Deadlift. just learn to do it properly first

Ask HN: Tips for Low Back Pain?