Myofascial release, self-treatment with trigger point therapy workbook and back buddy tool, self treatment with Triggerpoint massage ball (cheap at amazon), chiropractor for a couple of years, and my best so far has been massage every week for the past year (finally moved the needle) and like I said the triggerpoint work. Hellerwork also helped my arms and wrists. Didn't help the neck or shoulders. With massage I had to keep trying therapists (went to Massage Envy) until I found the ones that did it for me, but now I am returning to a functional existence after dealing with this horror since 1995. Also stumbled on the vitamin D and magnesium. For whatever reason the D and magnesium really help. Just started with the chinese cupping (12-cup set on amazon pretty cheap) and I like it alot. I don't leave the cups on long, I use it massage-style like a few vids in you tube show. I don't want the "bruises".