Hi mohanbp, welcome.

The thing about imaging and spines... MRIs by themselves don't tell the whole story, and everyone is different. Two identical twins could present with identical MRIs, and one could function perfectly fine without pain, and the other could be in abject pain.

I'm just guessing (since I have similar issues); I think at least part—if not most—of the problem is posture-related. My suggestion at this time would be to keep up with the PT exercises (if they've helped) even after the course is over, be aware of your seated posture, take frequent breaks (get up) for stretching and general movement, have your employer get you an ergonomic workstation, and work on reversing (as much as possible) any posture-related injuries (the orthopedists should be able to guide you here).

Myofascial trigger point therapy may help (it did/does me). I'll leave it to you to decide. If so, I'd seek only a certified (CMTPT) therapist.

Learn what you can about osteoarthritis in the spine and how to avoid/delay it.

I've been where you are, and trust me—you don't want to be where I am in 20 years.

Best wishes,

Doc