Since i started icing my back instead of putting some heat on it like Doc said i feel a bit better.

I usually ice my back right after i finish my exercices for posture.

20 minutes then i jump into a hot bath.

Does that make any sense. I still feel pain in the upper back but a bit less on the lower back, i have been doing the exercices for 3 weeks now.

How long should be a good back rehab program?

What is muscles atrophy? i train each day with elastic bands, doing some hamsting exercises and when upper back is too sore i just skip the exercises for that part and do more streching.