That painful tightening in your upper back could be the result of sitting at your computer too long. Get up and get moving. Walk around gently shaking your arms. Stretch carefully to try to loosen the muscles. Also, you can sit in your chair and bend forward at the waist and breathe deeply.
Find a comfortable position to sleep in. It is not always the most comfortable way to sleep, but when you sleep on your back it usually is a good way for back pain to stay at bay, because it lets you be able to place a heating pad underneath you. Never sleep on your stomach.