When i sit in a chair for a while i have stiffness and pain getting up. after movement it goes away. i have no problem exercising etc..

Back stiffness: only 2 possible causes - osteoarthritis or lack of daily regular exercise (or combination) -- download back exercise handout from Mayo Clinic or other reputable web site, walk or swim or any other daily activity which strengthens back muscles, get out of chair 5-10 min each hour and walk around and stretch, consider foam roller, consider Physical Therapy, acupuncture, capsaicin patch, etc.