The thing that really helped for me was Alexander Technique. You have to find a good teacher - there are a lot of cranks, unfortunately - but the good ones are

The thing that really helped for me was Alexander Technique. You have to find a good teacher - there are a lot of cranks, unfortunately - but the good ones are amazing. My teacher helped me to work on my underlying habits around movement and posture. Once I had worked through that, I was pain-free enough to be able to start doing weight lifting. The lifting helped a lot, but it was only possible because of the Alexander.