What are some things I can do to help minimize damage?
Iirc I read research showing that no physical activity can compensate for sitting. We need to sit less and move more often, something like every 20-30 min.
As for stretches I'd second physical therapy. For the pain I'd also recommend Feldenkrais as well as Yoga.
Based on my experience I'd also recommend seeing one in a private practice, not attached to a large hospital, but ymmv. Hospital centers I went to would only treat one thing at a time for insurance reasons even though I had two problems.
Anyway, I think good professional guidance will help you recover faster and more completely because they'll be able to identify problems, design solutions, and give you feedback & knowledge more effectively than if you DIY.
By sitting for hours at a time you're changing the muscle balance of your body - some are turned on for longer, some are turned off entirely. You're tightening muscles while others atrophy over time. You may eventually find that there are muscles you're unable to consciously relax, and this could be a source of pain.
Other issues brought on by this include skeletal alignment problems, such as slumping forward or head rolled back, and not using joints correctly.
This takes knowledge to correct, and while it may seem quite simple even a small change can have a large impact. Consider shoe inserts for an example of this.
TL;DR is "See an appropriate qualified medical practitioner."
It's worth noting that you should find someone who does specialize in this field. I had knee problems for a while, and my doctor diagnosed me with having weak muscles in my knees. She gave me exercises that didn't help, and after a few months of more pain, I approached a sports physio who took quick look and gave me stretches to fix the muscle tension in my anterior thighs. Don't waste your time with alternative medicine such as chiropractic. Yoga may have some value, but more as a preventative than a complete cure, although nothing beats standing up and going for a walk for a few minutes every 20 minutes, though. When you've had a correct postural alignment pointed out to you, you'll recognize the proper relaxed state.
You know, just because you mention something in a comment doesn't mean you have to post a link to it. I can only assume you receive a portion of the revenue that podcast generates, is that true?
For example, if the phrase "Tim Ferriss's podcast" interested me at all, how difficult do you think it would be for me, a regular reader of HN, do find that information myself?
Sorry for the length of this comment, I just get confused by the hero worship that I see around here.
I have fallen in love with the material from Eric Goodman. His company is called Foundation Training, and he has a lot of freebies on YouTube.
I would say, with no hyperbole, his simple exercises have changed the way I walk, stand, and move in general, and they have been the antidote to my hours at a desk.
Maybe it will be valuable for you!
Stand up and walk for a minute every fifteen to thirty minutes can help a lot, and also is an opportunity to reflect on the work you just did. Not typing isn't a synonym for not working.