Sounds like a lot going on and it's sounds quite complicated. Now what we do know is that when pain has been around for quite some time there is a process that happens in the brain and nervous system called central sensitisation. This just means that because your pain response has run frequently, your body gets better at running it. It develops associations with certain activities that have hurt in the past (exercise for example). Overall your body becomes over sensitive to anything in which it percieves to be a threat. Unfortunately as that pain persists that stimulus becomes less and less.
What we also know is that an active approach is a very effective management. Now that doesn't mean you jump of the couch and go for a run, it doesn't mean that you do exercises which aggrevate your symptoms. You need to find movements that you can do where pain is absent or minimal. This helps us get blood to the area that carries repairing molecules and helps us to drain away inflammation. I think hands on therapy is also going to be helpful for the pain but to also encourage mobility and fluid movement.
There is no quick for this, it takes dedication, will power and understanding. If it were easy chronic pain wouldn't be the epidemic it is today.
I think you would find value in this video: https://www.youtube.com/watch?v=gwd-wLdIHjs
Hope this helps, best of luck with your recovery!!