Check out myofascial self release and foam rollers, and do hanging, or pullups and chin ups.
We have a 36in x 6in powersystem roller, an Acumobility 7in wide x 11in high roller, a Thera Cane massager, and a miniPSO, plus a cordless puncher from wallworld, and if you do a considerable amount of sitting look into a saddle stool. Some people do inversion tables/boots, but I have gotten over my back pain with just rollers, tough I have my wife walk all over my back and dig her heels in, now I can crack/release my back fairly effortlessly and no more scoliosis.
I have had a thing that helps decompress my spine for several months now and it helps a lot.
I'll check this thing out.
Something like this. It relieved a lot of tension when things were at their worst.
I've seen strap setups on a chair for your neck at the chiropractor's.