Keep exercising but know your limits. Don't go full rest, but also don't spend all day planting trees either.

Have a good chair and watch your sitting posture. If you are over weight, you know what to do. If you can take ibuprofen, great (I can't). But if not, it is not a cure but only takes the edge off. Heat, like a hot shower, works wonders. If you did PT, keep doing it at home. Forever.

Absolutely do not stop cycling, but when the fast group takes off, maybe the best thing is to let them go.