From the point of view of money: hiring a coach will cost some money, and not hiring can save some money.
From the demand point of view: you mainly relieve the discomfort caused by sitting on the spine (cervical vertebra, thoracic vertebra, lumbar vertebra, sacrum, etc.) for a long time. ), so the focus should be on deep muscle training such as pull-ups and goats standing up. Generally, the coach will start with the second pectoral muscle, because the effect is obvious, so he needs to learn more basic knowledge.
From the analysis of your needs, it is impossible to go to the gym every day, and the cost performance is not high. It is best to do it at home or in the office, which can relieve the pressure on the spine immediately.