I sit for 7 to 8 hours where i work and i have sciatic n lower back pain ,that's not good what should i i'm 55 yrs old?

Walk: The easiest treatment, if possible, is to get up and walk for at least 5 minutes every hour. There is also a trend to using standing desks, and you may want to see if that is available where you work. In your off time you will want to work on back and core conditioning exercises, as well as overall conditioning, increased activity, good diet, weight control, and quit smoking (if applicable).