Upper back and shoulder pain

[Shang]

Okay, lately I've been having some killer upper back and shoulder pain that's even gone so far as to cause my ribs to hurt.   I think it might be how I sleep, but I have no idea.

So, do any of you know any tricks to help ease the pain?  And then back-strengthening and shoulder exercises?

[Metamorph]

Ive had physio cos of back problems in the past. one type of excercise they gave me is to lie on your front, clasp your hands behind your back or stretch them to your sides, then lift your body up from the waist up and hold it there. amongst others this one seemed to be the most effective.

you can probably find more stuff on youtube but if it persists you should try your doctors. you might have a trapped nerve or something.