Today, I twisted myself to turn off the alarm, and I thinl I may have sprained or strained my upper back just undet my left shoulder blade. I dont have a cold compress or anything as such, and I cant lie down, the bed is slightly uncomfortable and im worried it may worsen my problem. When I pull my neck down to look at something, I feel slight pain. Im 19 years old and female. This has never happened before and im getting worried about what might happen and to prevent further problems.