Thanks for the mention, great to hear there is some progress. I like to make my strength exercises so quick and easy I can fit them in around anything, almost any where. Or just like you I got stuck in that cycle you mentioned.
Be in pain
Do exercises to manage pain
Pain reduces
Stop doing exercises
Pain increases
Just that... for years and years.
I don't do much static stretching at all except for that deep sitting squat in the video. but I generally don't spend that much time at a desk either.
!STRIDE
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Yeah, I imagine you come from a different world of overuse injuries - maybe wrist issues from using tools or knee issues from moving around tight spaces. I did work with some truck mechanics for a short time who all had back issues from bending over truck engines for years.