https://www.youtube.com/watch?v=HxvRQ9ZJ8vQ Chiropractic Mobilization will help. Avoid bending in front. Postural Correction- Sit Tall, Walk Tall. Extension Exercises x 15 times x twice daily. Apply Hot Fomentation twice daily

Muscle spasm  due to bad posture. Start physiotherapy treatment.

Hello Can u pls first mentioned ur working profession? Now a days because of work from home, back pain and neck pain is very common, because of wrong posture in sitting,and sitting arrangements. So in this case u need normal stretching exercises for back and neck and make sure that ur posture should be correct while working.

If your pain is continuos from 4 weeks then you need to go for X-ray of cervical and lumbar, early changes of discs may be noted. apply hot water fermentation twice a day. visit nearest physiotherapy clinic for proper diagnosis and treatment.

This sounds like rib dysfunction. A stretching program with regular walking with arm swing could help. See a physiotherapist for a detailed assessment.