Don't have the relevant links handy on my phone, but stretching hamstrings and foam rolling glutes are frowned upon when you spend all day sitting. Strengthening the glutes+abs and gently stretching the lower back+hip flexors is a better idea. If you spend all day in a chair, your hamstrings might be a bit tight, but they'll also be weak as hell.

Foam rolling is a bit controversial, because the direction matters and the proper direction (to me) is non-intuitive.

A good physio is definitely a good idea. So is moving around as often as possible.