so a few years ago started having shooting pains from my lower back during the day that would end up between my shoulder blades and neck by the late afternoon. I think the cause was stress and sitting at my desk all day. It was very painful. After awhile I went to a chiropractor, same thing, lots of manipulation and cracking and I thought it was making it worse. And the same thing it was going to be like 50 adjustments to fix me. I went to a back specialist (actual doctor) took xrays said due to age the disks were worn some but there was no structural issue that was causing the pain. His explanation was my activities prior in my life and my age, approaching 50. So he sent me to a physical therapist who showed my around a dozen exercises to do daily that would keep my back loose and alleviate the pain. Many years later I still do them, about 15 minutes worth in the middle of the day and then some in the evenings at home and my back is fine.