You probably didn't hurt anything. Even when you cracked the fermenter to "relieve pressure". As long as the pressure isn't too high to blow your airlock off, pressure doesn't necessarily "hurt" a fermentation, especially in a homebrew setting (it can produce esters and some other flavors, but again, you aren't likely to have this problem at home). If the pressure got up to 5-10psi, then I'd worry. And if you're careful, cracking the lid doesn't hurt the fermentation either, although I try to limit opening it at all if I can help it. There's a blanket of CO2/krausen on top of your fermentation, so as long as you don't do anything too stupid, not much will get in it. If you're just cracking the side of the lid, you shouldn't have anything to worry about.
Also, use a blowoff hose. You can probably ask just about everyone on this forum; you only have one hellish accident with your airlock before you use blow off hoses for the rest of your life.
As duboman suggested, in the future, wait until your gravity is terminal, and then dry hop. Otherwise, you're getting very little out of the hops.