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You may have been able to get into certain positions in the past and the cumlative effect of positioning etc. you’ve reached your tissues limitations.
Are you doing mobility to un do the impacting of sitting at work?
Yes, in the beginning improvements can be short lived because you are creating new positioning/technique habits and need to loosen your tissues. Getting to this place didn’t happen over night. so it won’t be resolved overnight either. 15-20 minutes a day.
Also pay attentions to hydration and clearing the system.
If you aren’t seeing improvements with what you are working on you need to re access how you are going about it.
A lacrosse ball is too hard for the inflamed areas. Use a Yoga Tune Up ball