Question
I'm very athletic I work at a allstar cheerleading gym atleast 20hrs a week and I'm on my feet alot and very active. I have a great discomfort in my upper back (almost right inbetween my shoulder blades) and the area on my spine is extremely sensitive. I had an x-ray done and the diagnosis was arthritis...I'm not too sure that's the case. I do have a "posture" problem(I am a slumper)but it doesn't seem like that is the issue either. When I wear sports bra's it seems to increase the pain, it makes my back tighter? This pain also creeps into my neck, but is only sensitive to the touch, when I massage my neck and back there is constant grinding and popping. I'm only hired as part-time so I don't have insurance, the fact that I've already had an x-ray doesn't suggest I go back to the doctors b/c their is nothing their...Also, when I say active, I do skills that an excelled cheerleader/gymnast would, I feel no pain until afterwards- usually at night when I'm sitting on the couch or after 15 mins of standing on my feet. I'm taking alot of Tylenol/advil during the day people are starting to look at me funny, so if you have any suggestions of what my problem might be or exercises I could do- that would be great. Keep in mind- I am a coach and I can't "slow down" and that seems to be what everyone tells me...and I do appreciate anyone who can help, just another victim of no insurance :(

Much Appreciation,
  Toni

Answer
If you can find a chiropractor to work with you, it may help your problem considerably.  It may be a muscular imbalance problem, or a misalignment problem.  Shoulder retraction exercises can also help with improving the muscles abilities in the middle back.  Start with your arms bent at 90 degrees, hands forward (like you are holding a tray).  Squeeze the shoulder blades together, rotate the arms out to the sides, and shrug.  Hold this position for 5 sec., working up to 10.  relax, and repeat 5 times.  Do this 3 times a day, and you should feel a difference in your middle back.