Re: kamar main chuk
Chances are that your muscles are too tight in your back, few months ago I slipped from a bit icy surface and hurt my lower back, while the injury site was lower back, it pulled the muscles from upper back to compensate and caused problem (mostly tightness) all over my back.
I agree with alternating between ice and hot treatment as tootka, my favorite way of doing the hot treatment was to fill the bath tub with hot water put a lot of Epsom salt (available at most of grocery stores and/or CVS/Walgreens) take a chair or table and put on a movie on my laptop and sit or almost lay down into the tub filled with hot water. Movie helps you stay there for hour or so. Overall, the treatment helps.
Overall this is a tootka, what you really need is couple of good massage sessions, they would run you 50 - 75 bucks per session but they are soooooooo worth it. My Masseuse is one amazing person and she knows how to fix almost every muscle in a human body.