IT band!!!! shite is killing me.what to do

So the computer nerds are playing their instruments too loud?

Get a script for a PT in your area trained in myofascial release. You could also get a foam roller and roll it from your outer knee to hip pausing where you feel the tightest. If you’re doing a lot of running then you may need to get your shoes checked. A lot of time it can be a bit of a mechanical issue. Finally I’d bet you need to strengthen your hamstrings, glute medius, and max.

stop running or whatever your doing to hurt it, rest it, stretch it faithfully, strengthen your glutes with lunges, stretch your quads...repeat for 8-12 weeks

for sure seeing a PT is your best bet to expedite things

Roll it out with a foam roller. Will hurt like hell until you get used to it but will relieve the pain.