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Sounds like my back was pretty similar to yours. I always got spasms on my right side and it felt like my traps and rhomboids were stuck together. For starters, you need to attempt to always maintain good posture. When I first found this site a year and a half ago the lacrosse ball became my best friend. I rolled around whenever I got the chance to work out the tightness in my back. Sometimes I laid on the floor and sometimes I would lean up against a wall. After a couple days of really working at it I literally felt 20 years younger. I was able to stand up straight and maintain a posture I didn’t thinkI was capable of. I obviously did more than just roll around on a ball. I also fixed my frozen shoulder on my left side.