I have had back problems most of my life and I can sympathize with you as I know just how it feels.
DDD..Degenerative Disc Disease they call it for me.
A double fusion in the lumbar area when I was 30 helped but as time went on other discs were affected.
I wore a brace off and on for years but finally dumped that as it was not helping much and very uncomfortable.
The thing is, a lot of the pain comes from muscle tension and some exercises helped that but one simple thing gave me more relief than any of them.
An elderly gentleman told me about it years ago and it does help with the muscle pain.
So you might want to try for some temporary relief especially after sitting for a while.
That is what bothers me most and starts the pain in my hip and leg...ouch
In your kitchen or bathroom find a counter top where you can rest your hands easily on the edge.
Stand close and start walking backward, very slowly until your arms are stretched out and you can feel the stretch in your back muscles.
Hold it and stretch more if you can. Then walk slowly back to counter
I do this about 5 or 6 times or until I feel the relief from the stretch when I stand up.
It is not a cure . Just pain relief for a while with the relaxed muscles.