Please help my distorted upper back

Hello I’m 50yrs old and my posture is horrid. And now very painful and humiliating. I honestly hate my body. My lower back has a deep curve (anterior pelvic tilt?) but my upper back is killing Mr. The left side is noticeably “higher” and is so hard and sore to the touch. I feel like I can dig my fingers in and leave dimples in the muscles. Deep tissue massage did nothing. X-ray and MRIs show all is good. I try and tilt my ear to my shoulder and it’s so tight and painful. Others have noticed my shoulder height on the left. From the front and back. The trap is just so solid and large. I’m so self conscious of wearing anything but a high neck shirt. Any tips for correcting this?