Upper back pain is common-especially for people who spend long hours in front of a desk or computer screen. This upper and mid back pain seems to be more common in women than in men, although many men working in front of computers will have these issues also. I’ve been seeing a lot of this in the last few years due to so much work going entirely to in front of computers and the use lately of zoom.
Massage and stretching can help this out. In massage I would start out with long more superficial stokes, then deeper strokes to locate the trigger points. The trigger points are commonly in the deeper muscles. Mid and upper back have many muscles that are involved in movement including the superficial fibers of the Trapezius, Latissimus Dorsi, and the deeper fibers of the Rhomboids and Levator Scapula, and the even deeper fibers of the Serratus Posterior, Erector Spinae, Multifidus, and Rotatores along the spine. Sometimes I find CBD salve helps loosen the superficial fibers. I have also learned a few new active engagement techniques in which you would actively move your arm while I put pressure on the trigger point to help reduce tension. Also, at home you could use a tennis ball or two in a sock placed on either side of the spine while you lay on your back, along with stretches that I can show you for the muscles that are affected. Upper and mid back pain is something that is effectively managed through regular massage, and stretches.