Well, your problems seem to be all related to tightness, increased tone...posture....so, I would advise you to look up on "Alexander Technique". It's not a popular thing, but has been found to have long term benefits for chronic pain problems.
If possible, take a few sessions with properly trained Alexander technique instructor(s). It can be pricey, but if it can help for long term, then it's worth it.
Do be mindful that teaching technique is quite varied, so you may need to try a few different instructor until you find one that fits you.

The Complete Guide to the Alexander Technique

I'm not sure how update these are