Your best option is to contact Dr. Wubante immediately for a thorough consultation and to begin treatment. Not only will she evaluate your condition, but she will also be able to offer a plan for restoring your spine's function leaving you pain-free. In the meantime, be sure you are using good posture when performing repetitive tasks and allow yourself 10-minute breaks while working at a computer or workstation to move, stretch, and change positions. Alternating ice and heat on your affected areas will also provide relief from any pain associated with a herniated disc.