Long term back problem. Appreciated.

March 2018 I woke up with huge pain in my upper back between the shoulder blades. I couldn't even drive the first 3 weeks. I've done some massages and the pain become bearable. Today 9 months later I still have problems. I feel certain muscles tightness and back wanting to crack all the time. I exercise 4 times a week includes football, gym and some running. Kindly note I started gym after this problem as exercise helps me feel better and ky back doesn't bother me during physical exercise just tightness when I run. The problem is when I'm at work where I work in a lab or in bed or seated watching tv computer etc... I changed my mattress, done new insoles etc... worked on correcting my posture aswell. I feel I'm too young to live with this pain even though I manage to do my usual things sometimes I get lazy because of the pain. Any help would be greatly appreciated.