I had similar problems for since i was 15 and now im 23. I went to the chiropractor for the first time about 6 months ago and that cured me. I didn’t realize how bad my posture was until i read supple leopard around the same time. The knots are significantly smaller and now they are virtually gone. The pain comes back though if i am in bad spinal positions which is rare or if i roll over onto my stomach when im sleeping. I think alot of my pain came from cervical and upper thoracic misalignment you should start there because i tried rolling and stuff forever and all knots came back sometimes worse in a day or so.