With impinged nerves in my neck, arm and rear delt, limited (painful) spinal movement so bad I struggled to walk from one part of the house to the other.

My (painful) solution was to get a chiropractor to force movement into my spine and other areas. Pain level 11-10. Slowly thing changed but not enough for my satisfaction. Today I play 2 hours of badminton once a week, train with weights every day and do Dragon Flags to few days a week, go out into the mountains twice a week. Now I'm almost totally pain free and at 67 I can't expect perfection but you never know. By the way this is all done with no medication or painkillers.