Sorry to hear about your chronic upper back pain,

I felt compelled to respond to your post because your problem mirrors one I am having as well. Not only do I spend a lot of personal time online, my job also requires I sit in front of a computer. I have chronic intractible migraine, disc problems, TMJ, and post trauma syndrome to the neck. I recently started seeing a new physical therapist (two appointments so far).

A few years back I used to see a physical therapist for my decrepit neck. For one thing, I had lost muscle tone and strength according to the physical therapist. I built it up over time. It was important to use the thera-band and religiously do all of the exercises I had learned. Just doing the exercises and being cognizant of my health enabled me to lose 50 lbs. But more importantly, I learned I was slouching and had horrible posture.

I recently had my pain intensify to the point my medications weren't helping much and my job was in jeopardy due to severe migraines and aura. My pain is so bad I have to give myself Toradol injections (an NSAID) and take multiple medications and vitamins. My primary care doctor said my neck was very stiff and ordered physical therapy again.

It appears over time I forgot all the good habits I learned in physical therapy. Many people (like myself) unconsciously slouch our heads and in general have horrible posture. When I was in my 20's this didn't seem to cause as many problems.

Like the OP, I'm in my early 30's and it seems years of bad posture associated with computer use has taken its toll. My new physical therapist says my neck, head, facial, and back muscles are in serious need of strengthening and are very tight. Things have gotten so bad she even told me I shouldn't swim (my neck is too weak). I am doing deep massage and re-doing physical therapy with the hope it has some utility. I don't want to do more trigger point injections, epidurals, surgeries, etc.

Nevertheless, here's real take home message: it's extremely beneficial to be cognizant of your posture. If you're younger and don't feel negative effects yet, just wait until you get a little older. You should have your computer monitor adjusted in such a way that you are not slouching. Also, be aware of the height of your keyboard. As mentioned previously, you should also consider stretching at timed intervals. Getting up and walking away from the computer now and then isn't a bad idea either.

If you're having substantial stiffness, headaches, back pain etc. I would highly recommend seeing a physical therapist (ask your doctor for a referral if need be). My physical therapist claims chiropractors can be of help as well (they didn't work for me but your milage will vary). In retrospect, I wish I would have been cognizant of good posture when the pain was in its infancy. Had I known to see a physical therapist then, I would be avoiding a lot of physical and economic pain now.

JeffreyREBT "Wherein I don't promise to make you rich without trying, or even trying very hard; I do promise to say things that will make you FEEL rich." [img]/images/graemlins/grin.gif[/img]