Hi there, I was hoping someone could help me.

I've had for the last week or so back pain between the bottom of the left shoulder blade and the spine. I feel more or less ok sitting or standing up, but when lying down it gets painful and after 2 or 3 hours the muscle gets all notted and twisted up and so painful I wake up, so sleeping is a problem. I equally hurts in the same area when I swallow, especially solids.

Is it possible I have just sprained something I've never sprained before and it will take time to heal, or could I have torn a ligament. Possible causes I'm considering are the change of beds that happened recently (now to a harder one) but I bought an inflatable one to see if I could restore the natural sleeping shape of my back, but it didn't help. I have also stopped cycling into work just in case that was the cause, but I only started that today so I need to wait and see if there is a change.

I feel that stretches for the back don't really help, although I need proper instructions on how to do them.

Any ideas? thanks...