2-4 hours a day??? Not one of your rides is more than 1.8 miles which shouldn't have taken you more than 15 minutes. So you're spending almost 2-4 hours a day stretching and massaging your legs??

If I did that for 2-4 hours a day, I'd have sore legs too!! And I suspect you might not know what you're doing when it comes to stretching and massage either if your upper back muscles are killing you and yet you can't find tender spots on your back. I can run my fingers lightly down someone's back, and if there's a tight spot, it's obvious. Incorrect stretching can lead to all sorts of problems.

-- Go for your rides, add in a little bit of walking, but stop with all that stretching and massaging with the exception of some light stretching right after your ride or walk.

-- Go to a physiotherapist and learn how to do stretching etc. properly. Or ... take up yoga.

-- Go take a class on something that interests you, take up knitting if that's something that has always appealed to you, build model trains, learn how to play an instrument ... do something other than sitting there and thinking about how your legs hurt.