Hi Andy,
Are you seeing any improvements with what you have been working on?
Have you done a search to see if there is a mobility coach in your area who may be able to help you get started?
It sounds like you have multiple things going on.
Yes, movement and activity can help ease pain.

You may be going after a symptom vs where the issue originates.
Here is a Pro episode to check out on not see change.
Pro Episode # 21 – Pro-User Request Friday: Not Seeing The Change? You Need a Systems Approach.

You could be going too hard or using too hard of a tool for what you are ready for given where things are at.
Could be doing too long of a time on a particular area. More isn’t always better.
Do you know where you would see the biggest change?
I’d start there.
Spine first then move out to the hip/shoulder.
I’m not exactly clear on what you are asking for help with.