You have a variant of Scheuermann’s disorder. I do not know by your report if you have an increased thoracic kyphosis. This is an increase of the “round back” curve in the mid back. This increased curve is diagnosed by a standing lateral X-ray of the mid back.
Scheuermann’s causes pain by two and occasionally three factors. FIrst, the increased curve places more stress on the spine due to alignment. The increased curve places more stress on the discs and facets. This strain is resisted by the extensor muscles of the mid back. When the muscles fatigue from this increased stress, they “burn”.
This “burn” can be reduced by strengthening these muscles. Rowing exercises and extension exercises can help to reduce the pain and increase your sitting time without pain.
The second pain generation could be from aggregation of degenerative disc disease. Stretching the spine into extension (lying over an exercise ball on your back) periodically during the day at work will help to relieve some of this pain.
The possible third pain generator is a disc herniation. This can cause nerve compression. If that symptom is present, an epidural injection can help with the pain.
Dr. Corenman