You start with the spine first.
Are you addressing your lft scap?
You need to make a plan or you’ll get overwhelmed.
Yes multiple sessions per day.
Each dose doesn’t have to be a long time, but quality time.
10-15 minutes per dose 1-2 elements at a time.
Your sessions need to have more direction than “lay around on a ball for an hour”
Know what you are looking to accomplish in each session.

Yes sleeping position can impact and may be an impacting factor.
What type of pillow you use impacts.