Holy thread revival! Just thought it worth an update as frankly I wouldn't have gotten to where I am without the help here especially from
@sk66 so thanks for that. I persevered with using the 400 permanently attached to the D4 for a while as I bought another body so had full use of 24-70 & 70-200 which are the mainstay of what I do. But it got worse as the D4/400 stopped talking to each other and I could clearly see the lens mount was loose in the body.
So I had another go with some new tools, referencing the way the mechanism works in my other bodies. Once into the service notch (accepting I was damaging the rubber seal), managed to get a feel for it and levered the locking pin into the body - bingo, lens off easily. With the lens off I was able to remove the lens mount to have a look was the locking pin wasn't moving at all - turns out it had snapped off in the mount. So with the mount removed I levered the snapped end out and put it back together, tested and everything works perfectly - except of course the lens isn't locking onto the body. I'll enquire how easy (or not) it is to replace this as I'm fairly confident to have a go myself but at least in the meantime I can use it with care.
Cheers for the help folks!