The sitting all day thing is a major factor. Just getting up every 30-45 minutes to stretch will make a difference. The foam roller to release trigger points is also effective but only if in conjunction with the stretching. One basic stretch to try- talking basic Yoga. Stand, breath, roll down and try to touch your toes. 3 breaths, come up halfway, palms just above your knees, body shaped like and L with your back straight shoulders back and staring straight ahead. 3 breaths, stand 3 breaths, repeat the cycle 3 times. Try that at least 3-4 times a work shift and see if that makes a difference.