Workout tips

I’ve been working out for 8 years , mostly weightlifting and about 3x a week for an hour and a half a day and since I been doing that I’ve been absolutely miserable with upper back pain and knots and I’ve done everything from chiropractors every 2 weeks to massage therapy to physical therapy to block shots straight to the muscles etc .. nothing works and I’ve come to realize that I am pretty sure it’s due to the over use and strain of working out so heavy and all the reps etc ..

anyway ,, I am asking for tips on workouts or anything to stay in shape and active that is mostly low impact workouts ? I have decided to quit the gym and weights cold turkey bc this back pain is absolute misery .. but I want to stay In shape .. any ideas ?

Thank you for reading !