Have you tried a deep tissue myofascial release therapist? You will probably have to go two times a month and wait a couple months for the results to stick and you will have to pay out of your pocket. It is probably a lifelong accumulation and part of our aging process. You would be lucky if it’s myofascial release you need and not structural bone repair. Try a $30 TENS unit off of Amazon for when you get into that pain that can’t be released. Also sitting will cause those muscles to cramp up. Medicare will pay for rehab or PT so you definitely should get into that and have it professionally looked at. You should also see a doctor to make sure there’s nothing like a fluid filled cyst or something along your spine that can easily be removed and make you feel better. It sounds like there are many things. One great thing is Botox because it paralyzes the muscles that go into spasm for a few months and it gives you pain relief , I get mine covered through Medicare. So don’t let them deny you and don’t let doctors. Tell you that it’s not covered. It’s regularly covered for migraines now and for more unusual things your doctor might need to make an appeal. I’ve had it done since 2013 on those stubborn muscles that won’t stop going into spasm and I’ve never paid for it Since I acquired healthcare. The doctor just has to do a little work good luck and I feel your pain.