1) Ask for a proper examination of the thoracic spine and ribs with an X-ray of the dorsal spine (AP and lateral); if there is any tenderness over the bone or night pain, an MRI is the next step. 2) Basic blood tests to rule out treatable contributors: haemoglobin, ESR/CRP, vitamin D, calcium, and thyroid profile - vitamin D deficiency is very common in your age group and keeps muscle pain going. 3) The mainstay is 6-8 weeks of structured physiotherapy: thoracic extension and scapular retraction exercises, foam-roller/trigger-point release for the paraspinal muscles, and a workstation review so the screen is at eye level with lumbar support. 4) Short-term relief: hot fomentation twice a day, and a topical pain gel; take oral painkillers only occasionally and after food, as prescribed. 5) Avoid prolonged sitting beyond 45 minutes - stand and stretch. If there is no improvement in 6-8 weeks, a pain-medicine review for trigger-point injection is reasonable. You are welcome to consult me online on Practo with your X-ray and reports, or see me at Synergy Multispeciality Hospital, Miraj for an in-person spine examination.

Please see a doctor urgently if the pain becomes constant and wakes you at night, spreads around the chest like a band, or is accompanied by fever, unexplained weight loss, numbness or weakness in the legs, or difficulty in passing urine or stool - these need immediate spine imaging.

feel free to consult me on practo for further evaluation and management

avoid heavy weight lifting rest on flat surfaces hot water bag application backward bending exercises

Regular moderate intensity exercises as advised

local injection lignocaine 2%+ steroid

hot compression