Hmmm I see a pattern here: I'm in IT as well

well this morning started the pain:

2 sets of 10 situps
2 sets of a GPP exercise (General Physical Preparedness): 6 reps of each exercise one right after the other, using a standard weight barbell: Vertical Rows, Clean & Press, behing the neck squats, good mornings, and bent over rows for a total of 30 reps.

I'll be doing this morning and evening for the next few days to get the body used to being in pain.

might toss in a bit of taichi to try to mitigate the pain