Hi I'm M28 and have had chronic back pain since my early teens, between poor posture, mild scoliosis, a decade+ working in a kitchen, and doom scrolling my back is in poor shape. constantly stiff, riddled with muscle knots, aching, and on the verge of pulling a muscle or throwing out my back for a few days at all times. I am sick of it and really want to get some relief, I've had a deep tissue massage or two and some chiropractor visits over the years but it's always short lived. What kind of massage treatment / how often should I look into for some long term relief? Is the chiropractor worth it? I've been told it's not a good solution to long term pain. I'm also a little concerned about the cost of most nice-ish massage/chiropractor places in my area because they're usually $100-$200 plus tip per hour, and if I'm going every 2-3 weeks like I imagine might be necessary that could add up very quickly.
Thanks in advance friends!