The Wednesday Wellness threads are meant to encourage users to ask for and provide advice and motivation to improve their lives. It isn't intended as a 'containment thread' and any content which could go here could instead be posted in its own thread. You could post:
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Requests for advice and / or encouragement. On basically any topic and for any scale of problem.
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Advice. This can be in response to a request for advice or just something that you think could be generally useful for many people here.
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Encouragement. Probably best directed at specific users, but if you feel like just encouraging people in general I don't think anyone is going to object. I don't think I really need to say this, but just to be clear; encouragement should have a generally positive tone and not shame people (if people feel that shame might be an effective tool for motivating people, please discuss this so we can form a group consensus on how to use it rather than just trying it).
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I don't know exactly what's wrong with your back, but two-handed kettlebell swings have actually really helped when I've tweaked my back, as I do every five years or so.
What I do is start with a conservative range of motion, and then after several reps the pain-free range of motion increases a bit. I continue until I can do the full range of motion pain-free. Usually the pain comes back after a while, but it gives me short-term pain relief and probably accelerates healing.
Not sure if this works as well for the upper back, but it's worth a try. Generally you want to use the injured muscles ASAP to increase blood flow to the injured tissue, rather than just resting it completely.
It actually wound up resolving itself with two days rest, some yoga, and a day standing in the freezing rain at a football game.
Re kb: I was thinking more in terms of kettlebell sport, where it's all overhead lifts.
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