Can you elaborate? I'm in a similar boat and I've tried everything. I can't workout too much cos the back pain gets really worse after that. What do you mean when you say "high intensity workouts"?
Austin is a professional doctor/coach/lifter and an expert on the topic. The lesson I linked corresponds to this article: https://www.barbellmedicine.com/blog/pain-in-training-what-d...
Aside from paying for a pain and rehab consultation with the Barbell Medicine team - I'd recommend posting on their forum: https://forum.barbellmedicine.com/ You can find many examples of people in similar situations receiving professional advice from their staff free of charge.
In terms of work I’m a software guy and WFH, I rotate between standing, sitting, and laying throughout the day. Sometimes I work on the floor. Basically I work until I start to feel sore then I switch positions.