It takes daily cognitive reframing of your thoughts, planning ahead, and following through with the recommendations, and treatment that your doctor and physical therapist recommend. I have found that saying positive affirmations related to your challenges on a daily basis will affirm your new realistic goals.
It is very important to have your tools available to relieve your pain. If you use pain relieving liquids or creams get them in the small size to bring with you to work. If you have back problems, find a back brace that has ice gel inserts, and bring extra in your lunch bag.
You may need to stretch or move frequently, or do exercises at your break or lunch time. There are ergonomic chairs and desks that can be flexed so you can stand while working. I encourage you to try different things and listen to your body when you need rest.