Let's start with posture.
Could it be your lifestyle that affects the health of your spine? Putting injuries aside; our sleeping patterns, work, and daytime activities, or lack of them can all contribute to a certain extent.
Maintain correct posture while you spend long hours at a desk - the seat or the chair on which you sit should support the normal curvature of your body. If your body feels strained maybe it's time for a new chair.
Slumped shoulders neither convey a good impression nor are good for your spinel health.
The Backhealer balls are great to keep nearby too! Slip one under your glute or behind your mid-back to help keep your body relaxed.