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I always loved to think that I never get these serious back troubles, because having ADHD causes me to move around all the time. Really ever other minute I need to switch positions. I work in IT and in my home office all the time. Currently I am not sure anymore, because I feel some little back pain sometimes.
For you my recommendation is to constantly change chairs. Office chair, gaming chair, large ball with the ring on the floor, then without the ring, knee chair, wobbler etc.
And standing in between. You absolutely should have an electric height adjustable desk, so you can always go high or low without effort.