Re: Any suggestions ..upper back pain
This type of stress on the spine can be cumulative. Someone can get away with something for ages without a problem, and then suddenly, doing the same routine, pain suddenly develops.
It does sound muscular to me too...and this type of muscle pain can be very painful and take awhile to heal.
I would suggest you try icing your back. You can use a cold gel pack or a bag of frozen peas or corn...15-20 minutes per hour being careful to protect the skin. Some people get relief from alternating a heating pad and ice. If you tolerate NSAIDS, take the maximum dosage per day for several days to see if that helps. You may have a little inflammation going on and this should help.
Search online for upper back and shoulder stretches. You will find a whole variety of sites to choose from, including from fitness magazines, medical clinic, etc. If you look through several, you will notice that several of the stretches will be the same on all the sites. These are the ones that are probably safe to try.
Also I would suggest doing the following stretch on a regular basis (once or twice a day). Lie flat on the floor, on your back with your knees bent, feet flat on floor. Place arms close to your sides, palms facing up. Then just relax. Breathe slowly from the belly. Do this for a couple minutes, up to 5 minutes at a time.
This is a great for your posture and for your spine. It allows the discs to unload and if there are any muscles that are compensating, or holding stress, this position will allow them to relax and naturally realign.
You could also go to a therapeutic massage therapist or someone who practices body work.