I had the same exact issue but was exacerbated by cycling unfortunately. If you do get into cycling which is a great post burnout stress reliever, I highly recommend a bike fitting - it’ll make cycling so much more enjoyable and avoid further injury. This with plenty of stretching and a standing desk mostly solved my back issues.
I developed back pain cycling at some point, which turned out to me coming from right hamstrings. Regular stretching solved it immediately.
And a bike fitting is a thousand percent worth the effort. Cycling is a bit weird in that it's a low impact sport, but uses very repetitive motions. If things are well adjusted, you can ride bikes til you're ninety. And if they're not, you can slowly exacerbate bad pressure on the knee until it's a nightmare.
