Continue with spine exercise. Along with it as your job is sitting job don't prolong the sitting take break in between. Give rest to urself. Along with it sit with correct posture
. Pressure on the disc is very much on sitting so correct posture is very necessary. Along with this keep general precautions in mind not to lift objects and while getting up from bed take side turn then get up. While travelling use lumbar corset. For pain
relief can add hot formentation before and after return from work. Hope this helps you for further assistance can contact.