Also used to take walks multiple times a day, not any fast/exercise walks, just chill walk around my neighborhood, smell the flowers, look at the neighbors cats, blue sky, breeze, just to be present.

Also, investing in a good chair is totally worth it. I bought mine used so it was like 50% less than new (herman miller, steelcase, et al)

A pull bar has also helped with back pain, just hang from it from time to time.

None of these things are religious or strict regimens for me, I just do them as I feel like it, but the chiropractor and chair BY FAR have been the two best things for my back/neck/shoulder pains

Good luck!