Resources in no particular order that maybe of help
Tasmania Heath booklet on persistant pain. http://outpatients.tas.gov.au/__data/assets/pdf_file/0003/172578/CSS_-_Physiotherapy_-_Understanding_Persistent_Pain_Booklet.pdf
Ben Cormack's excellent booklet on persistant pain. https://cor-kinetic.com/wp-content/uploads/2019/01/living-well-with-pain-digital-compressed.pdf
Josh Renkins on using a foam roller for increased thoracic mobility:
Thinking about gym training for strength at any age, start with compound exercises like these from musclemonsters: https://youtu.be/ixPy0Icr1tI
Videos which contain the latest knowledge about modern pain science by experts in their field.