These are links to websites and products I recommend.
I recommend looking into natural spinal posture workshops and books to learn how to reshape how you approach standing, sitting, bending, and walking using the human body’s natural alignment. The pioneer in this work is Noelle Perez-Christiaens, with her Aplomb Institute in Paris, France. She studied the sitting, walking, standing, and bending styles of people in countries where there is little or no back pain. These U.S. websites offer books and trainings on the insights and methods of the Aplombe Institute.
Brugger Relief Pose
The Brugger Relief Pose feels delicious! It is a simple exercise that counteracts the strains in the upper back that come from leaning forward, rounding our shoulders, and looking down, as most of us do a lot of the day while working on computer laptops, reading our phones, carrying children, or carrying heavy bags. I recommend doing this simple, wonderful stretch for 30 seconds to a minute, 3-4 times a day or whenever you think of it:
Brugger Relief Pose as taught by 360NMT, who taught it to me: www.360nmt.com/homecare.php
These are grapefruit-sized physioballs (strong but soft air-filled balls) that are wonderful to lie on and release tight muscles. Designed by Elaine Petrone, a dancer who had gotten into severe chronic pain due to tight fascia and poor habits of movement, and who found her way out. Simply lying on these, in ways illustrated in her accompanying book, can be a good way to work with your body to release restrictions and fascial tightness, free up your movement, and get out of pain.
Miracle Balls: www.elainepetrone.com/products