If you get upper back pain that quickly, I'd be most suspect of your workstation ergonomics. Are you crunching over a laptop? There are a thousand drawings out

If you get upper back pain that quickly, I'd be most suspect of your workstation ergonomics. Are you crunching over a laptop? There are a thousand drawings out there, but basically, you shouldn't have to hunch forward to work on a computer. Your back and upper arms should be roughly vertical, your forearms and thighs should be roughly horizontal, and your monitor should be at about eye height. Since you're already having problems, treat yourself to the things you need (monitor, keyboard, desk, chair, whatever) that help you get closer to that alignment. And then work on strengthening and habit-training. I'd vouch for Pilates and the Alexander Technique, but you'll get a hundred equally valid recommendations. The what is probably less important than the that -- so pick what excites you enough to stick with.