hi,
hope i can help u mith ur problem...
i need to now few more details like..
- r u a computer proffesional
- if yes how long do u use it.
- do u have radiating pain,tingling numbness in ur arms or legs
- does rest reduce your pain
till then what u can do is improve ur posture by trying to sit erect with shoulders retracted backwards..
try to take breaks of 5 min while at work n do few streches for upper back like pectoral strech,arm rotations neck movt etc after every two hours. avoind sustained positions
-do few exercises regularly for upper back strenghtening atleast twice a day.especially retractor stregthening.core stability exercises.
-hot fomentation.
-try putting a small towel roll between both shoulder blades while lying on your back . if painful dont do it