Bluntly, many of the better employers are going to balk at your work history. 5 jobs in 7 years is kind of a red flag. Employers (both good and bad) prefer someone who will stay for several years; the better employers get to be choosy enough to get that. A recruiter can't do much to fix that.
As for your actual question: There are better recruiters and worse recruiters. Don't avoid them all, just learn which ones are worth dealing with.
I recently (January/February) did a job search. I reached out to some recruiters I trusted from previous experience. I also went looking on Indeed and Monster. (Those were better ten years ago than they are now.) I posted my resume on Indeed, which got me spammed by recruiters that threw everything remotely technical at me, even though most of them were things that I explicitly was not looking for. I forget where the actual job came from - from a recruiter I reached out to, or from Indeed.
It's a numbers game. You need to look at maybe 30 openings, maybe more. To find those 30, it can help to have someone shoving openings at you - someone like a recruiter. But of those 30, you need to weed out most of them quickly (say 20 out of the 30). They're a bad fit, or they're bottom-of-the-barrel businesses just looking for a body who can kind of do the work. You need to develop a sense for which ones to rule out.
The number of places that you should seriously pursue you can probably count on one hand. But you may need help finding them, and it may take time. Don't be so desperate to get out of your current place that you just take the best offer you get this week - you'll wind up somewhere else lousy. Take the time to find a good place.