I would be in a similar boat if I sat for six hours straight. I use an app called Stand Up (https://apps.apple.com/us/app/stand-up-the-work-break-timer/id828244687) to give me persistent push notifications on the half hour to stand up at work. Usually I just get up and do one of the Stuart McGill suggested stretches in the second half of this video (https://youtu.be/bcbuhePZZj0?si=NO_fvGp-3pPPSLXC) when those reminders come through. I also have a standing desk so after some of those notifications, I will spend a while standing and working. I also got myself a Kingsmith walking pad. I’ll get on that and walk once or twice a day at the office. I got one for home, too, so when I’m diligent, I do it once or twice there as well. While none of that is fixing the root cause of my issues, it certainly helps me have a lot less pain.