Upper back injury much less common than low back. What did you do to injure it? Is pain located centrally (in the spine itself) or on one side or the other?
Not all docs (not a lot, in fact) are good with sport injuries or musculoskeletal injuries. Standard cocktail is pills and time off, though as Mr. BB so diplomatically pointed out you could benefit from the time off.
At the very least I would avoid the exercises which bother it, ice the heck out of it (but do not over ice it) and allow it to heal. You are young and resilient but everyone is at risk for overuse injuries without sufficient rest and reasonable workout schedules.
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