Upper back pain in the centre. To this.

Avoid sitting continuously for more tha. 45 mins...squeeze the shoulder blades every hour for 5-10 times

Hello there! This is a very common problem assosciated with a bad posture. Along with the pain between your shoulder blades you might also experience some tightness in the trapezius muscle ( the one that runs from base of your skull towards the shoulders on each side ) This commonly occurs as we sit with a very bad posture throughout the day since months or years , it has caused repetitive injury to the paraspinal muscles overtime and now when the muscle is too weak to perform it's normal task, it is overworked, tired , damaged & has started hurting .

Since it is a chronic pain I suggest you to go see a nearby Physiotherapist. °The first goal of the therapy is to reduce the   strain on the muscles. °This is done by taking Manual therapy (spinal adjustment ), Electrotherapy ( to relax the strained muscles & to accelerate the healing )and Ergonomic advice and advice for workstation adjustment . All the above things will be better explained by the Physio in person This will take 10-15 sessions to heal.

Please note: 1)Take hotpacks 5-6 times a day, along with Physiotherapy to keep the muscles relaxed as much as possible to enable a fast recovery. 2) Don't start with exercises right away. Focus on reducing pain to 50% of what it is now and then start with exercises. It doesn't matter if you start exercises a few days late but if you start it prematurely it can delay your recovery & increase the no. of sessions. Remember when you are sick you take a break and rest It out , you don't go to the gym to workout! Right now your muscles are 'sick'! 3) It is very crucial to follow ergonomics & do workplace modification to avoid aggravating the condition and prevent future occurrences. The physio will guide you with smart & inexpensive modifications. You don't need to buy something special for it.

You need to get your posture assessed. At your age the most common reason for this pain is bad posture. As pain increases when you move your shoulders back, it indicates spasm in your muscles.

Hot fomentation, rest and proper posture will help. Can consult for exercises once this pain goes. Exercises to strengthen your muscles and prevent stress due to bad posture will help you in future.