Lower and upper back pain. Please help!

10 year lower back pain and from 3 year upper back pain. Lower back pain - right side of spine, dull/ sharp pain varies with time, increases when walking or standing for 15 mins, exercise suggested but no relief till now. Any sort of physical activity increases pain exponentially. Upper back pain - In between the two shoulder blades, poking sharp pain near the neck, lethargic and sleepiness all the time. Blood was tested for Vitamin D deficiency 3 years back when pain started, however Vitamin D and B12 supplements for one and half months after which tiredness went off but pain still prevails. problem with sleeping. stiffness in right arm. after waking up after night's sleep body pains (upper back mostly and feeling of lethargy even after 8 hrs of sleep). PLEASE HELP!!