It sounds like you have a lot of the same stiffness and pain issues that I have. I've been like this my entire adult life, and it never occurred to me, until recently, that there might actually be something wrong... In the past I've always been told to rest, ice, etc., but I've got an appt in 2 weeks, and I'm not taking ice for an answer! We'll see how it goes...

Most mornings (any morning within 1-2 days of even a light workout) I'm so sore I practically rise from the bed without bending and stiff-leg it around until my muscles start to loosen up b/c I'm so sore. I've found that gentle stretching in bed or on a yoga mat helps (spinal twists on my back, bringing my knees to my chest, etc.) I've found that yoga in the morning helps alot, but going out for a morning walk followed by gentle stretching will have a similar effect of gently warming and loosening the muscles. I also take long (15 minutes), hot showers to loosen stuff up. I ice any sore spots before bed, which really helps alot too.

Acupuncture has helped too, but I only make appts when it's really bad b/c it can get really expensive.