Most of us spend more time sitting than in any other position. Sitting exerts 30% more pressure on the spine than standing. It's the main reason that back pain is the number-one cause of work-related disability in the US.
There are no good chairs. No matter how much money you spend on a chair or how ergonomically well-designed the chair is, sitting will still be hard on your back. To protect your spine...
Support your lumbar (lower) spine by slipping a roll of paper rowels between your back and the chair. To hold the paper towels in place, put string through the hole and tie the roll to the back of your chair, parallel to the floor. It's a lot cheaper than buying a fancy pillow or a chair that has an adjustable lumbar support and you can remove the towels, as needed, to get the right level of support.
Shift your weight every few minutes. Arch your back...lean forward...lean back... shift your weight from one buttock to the other. Movement prevents excessive strain on any one muscle or joint.
Get up and walk around for 30 seconds at least once every 45 minutes.
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