Extension exercises x 15 times x twice daily. Bhujang asana. Core strengthening exercises. Back stretching stretch. Do the cat/cow avoid bending in front. Postural correction- sit tall, walk tall. Apply hot fomentation.

YOU can take a big towel,dip it in hot water, and wrap around your chest and other pain areas,do it 2-3 times ...after that just do some neck and shoulder movements...if it gives relief..repeat it 2 times a day....if not visit a physiotherapist! Also take proper height pillow while sleeping..one that should support your neck properly.

Hello there,,,,dont worry its a common complain,,, usually an uneven mattress or a pillow is culprit...however if the upper back spasm doesnt become normal it may be troublesome so first and foremost do some hot water fomentation....apply any diclofinac gel if coupled with muscle relaxant combination it would work best. Still if the pain persisit ...you can walk into physiotherapy opd and get sessions of SWD along with IFT vector/ TENS for your upper back. Regards & take care

It might be spinal muscle spasms ......try to sleep properly......do hot water fermentation avoid pain killers.....try to go near physiotherapy clinic for fast recovery