Get one of these. Seriously, it's one of the best things I've ever bought. 5 mins twice a day and you'll feel right as rain.
In an effort to improve my posture I got myself one of these: https://www.amazon.co.uk/Bodi-Tek-BT-BMAG-Back-Magic/dp/B001V5INF2. I lie on it for ten minutes a day and it seems to help withback aches, unsure if it's a good fit for your problems but it may be worth reading about.