oh hon. Pain (any pain) sux.

Alternate with ice and heat on the spot. If it's muscular, it sounds like it is going to be inflammed and ice will help with that. The heat will help relax the muscles.

Have you got a tennis ball at home? Or cricket ball? Try and position it so it's in the area of the pain. Lean against a wall and use your body to move the ball around - it will help break up any tension in the muscles. You can control the pressure by how hard you lean against it. It can be tricky to coordinate the first few times. If you can get DH to rub it on your back, that would be awesome

Also try some stretches. Although ice and heat are often helpful, you still need to stretch it out. Unfortunately, you need to play around to see what stretch is going to help you. In that area, the two that generally help are

1). Stand in front of a banister or horizontal pole. Hold on with your hands on top of the pole/banister. Bend from the waist and stretch the upper back. Gently pull away from the pole without letting go. Gently come forward and stand up.

2). Stand side on to a horizontal pole. It will need to be around waist or knee height depending on what you feel when you try it. Start with the higher pole. With the arm furthest from the pole, grab the pole from the UNDER side. You should be bent forward from the hips and standing square (with your side to the pole). This might be enough to feel a stretch on it's own. Otherwise, gently tilt your shoulder down to the floor (a slight twist). If you can't feel anything, try a lower pole.

Also keep moving your shoulders. Some simple shoulder shrugs should help.

HTH and you feel better soon.

MG