ive read if you get a tennis ball and put it on your desk chair beneath the source of the pain, it is a huge help. kinda like a deep tissue massage while you work.

Been there done that.  I agree about the tennis ball, but even better is the trigger point ball I bought at Running Central.  It's about the same size as a tennis ball, but much harder. A good stretch for it comes from my yoga class --  pigeon pose.
 
 
Herb

The tennis ball is good. I keep one in the car for long drives.  Yoga (as Herb suggested, pigeon pose) is good.    
 
There are other stretches that helped me (lie on your back with both legs up in the air, straight, then bend the knee of your affected side, put your ankle across the shin of the still straight leg to make a "figure 4" and pull the straight leg back, thereby stretching the bent leg).
 
Avoid:  long bike rides (especially on hills or in high gear) and avoid doing squats with weight.

figure 4 exercise, excellent, just be sure to take it very easy the first streches and hold them for quite awhile.  Yoga, pigeon pose on a regular basis helps a ton, be sure to always do both sides.  My sport's massges are done by Joan at Artistic Touch in Bartonville.  Once pain free, I suggest you continue with one or more of the suggestions that have been offered on the forum.