A few things that will help you out:
a) Play in front of a mirror, watching that your arms and hands are such that the tendons follow their normal path. It is a bad thing to have an upward or downward kink in your wrist as it puts a lot of strain on your tendons.
b) Take breaks and stretch. The aikido stretches work very well; I use them quite often.
c) Practice with your right thumb off the chanter from time-to-time – this forces you not to use the death grip. Note, that you have to put it back on for the low D.
d) Don’t press the chanter into your leg too hard, which is a natural tendency for new pipers.
e) Put a bit of hand cream on, as it seems to help seal the pipes a bit better if your hands are dry.
f) Take a dowel the thickness of your chanter, and make an exact copy of your chanter. Practice fingerings while you are watching TV and Movies. I have worked out so many problem areas in my playing by doing this, as it let’s your fingers figure things out without having to worry about pumping or pressure.
g) Relax - you will see in the mirror if you are not relaxed.
h) Whisper Reed - try playing a song blowing just enough air through the chanter to make a whisper, but not enough that the reed vibrates. This helps relax your grip on the chanter (and let’s you practice early in the morning).
i) Don’t develop the harder ornaments early (as we all want or wanted to), being triplets. Start with a legato scale, basic cuts, basic rolls and a cran.
j) Get support from other pipers. Patrick D’Arcy has put together a great support network for pipers in California. The more time you spend with them, the more inspired, humbled, skilled and realistic you will be ( http://www.uilleannobsession.com ).
l) Stick to it – it’s a long path you started walking down. Stick with it and you will be glad you did.
Best of luck!
Virgil