I think I totally ruined my back.
Pro hardware argument/hypothesis: you move more, which prevents atrophy of the discs which dont have any vessels.
Unfortunately I ve sat in front of the laptop computer mostly, the past 2 decades.
On totally unergonomic desk and chair. 12 hours plus at times.

Only going to see a doctor tomorrow, couldnt leave house in the beginning.
Couldnt get dressed.. Bad thing is for a specialist you need an apointment with waiting list.

Any tips, recommendations, dos and donts?

How did it go?
I also sat in front of a computer up to 16 hours a day 7 days a week for a couple of decades. I did all kinds of harm to myself but honestly, prolapsed discs don't happen from this.
I did mine getting straight up from the computer to drag a 70kg box up my front steps, I twisted and I felt something pop, though no pain at that point. The box was a trampoline and you can guess what I did next - that did it. It got worse and worse over a couple of days. Never mind not leaving the house I could barely move off the floor for a month and had to lie "just so" to avoid most of the pain through my hip joint and down to my toes. There was never any pain in my back from this injury. Crushed nerves takes seconds, recovery takes months. That was 30 years ago - even now too much bending over and that pain returns a few hours later - you learn which way to flex your back to relieve it - you have to learn this as the relief is not immediate, it takes hours.

The answer if it's bad is to have your vertebrae fused together and a path hacked into the bone for the nerves. My ex father-in-law has 4 fused after motorbike scramble racing accidents.

Most back pain is muscle related BTW. Before I did a proper job on mine, I thought that was bad enough!

first advice...rest up and let it heal a bit (i used to spend a day or two in bed..flat)...although its all accumulative.
I had a really bad bought a few years ago....i was pretty paralyzed for about a week...a friend recommended a guy who practices Amatsu (Japanese form of healing)...its very light on the body, very gentle manipulation of your joints/limbs....he mentioned that often the tendons loose their elasticity and stay in a fixed position...pulling your body one way or the other...loosening the tendons can help realign your body....i never would have found or gone to this guy if someone else hadn't organized it for me...but it was the best thing ive ever done in my life (no joke...i thought i was gonna be like that forever)....8 years on, and no back pain...ive stopped lifting heavy amps etc...leave that for the younger guys....i would recommend staying away from chiropractors...i had been seeing one and im sure she was the cause of my initial flare up...hope you get some relief.

thanks guys, its getting better. Sorry I didnt see there had been answers to the post.

Never heard of Amatsu, have read up on it.

I once had a chiropractor do his tricks on me. It was both interesting and intimidating, it actually solved some things, funny how your bones and muscles can like snap back in place, but at the same time I thought I was lucky this didnt go wrong .. I heard you shouldnt do it too often
I never did it again