I wish I could pinpoint exactly what makes it better and just focus on that but since I'm trying so many different things I have no idea.

I get a lot of ITB/TFL soreness if I sit for too long with my leg at 90 degrees. When I get up and walk around it goes away after 30 seconds. The same pain on the bike! Through my vast research of the interwebz, keeping the leg fully extended should alleviate all the stress off of the TFL. So I started doing that by sleeping on my back(horrible), and sitting with my legs supported.

I think it's working, I'm now on day 2 of this lol.