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Getting up and away from the desk is key! Your muscles are just getting knotted into the wrong (and painful) alignment. In addition to the chair, check with your benefits department to see if they offer any sort of ergonomic assistance. We have a consultant that comes through and checks your work station. She gave me just a few simple tips that have really helped my lower back pain.
I also reccommed accupuncture - it's helped my husband's neck/shoulder pain a ton. And while it's pricey, too, often it's cheaper than massage. Both may be covered by your insurance, though, check it out.
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