Through a series of online research and manual probing I have self diagnosed myself with a pulled/strained Rhomboid. I have had a chronic knot in this region and while running last night I experienced a twinge. After my run it got worse and this morning it was pretty acute pain between the should blade and spine. If I use the lacrosse ball on the area I get pretty good relief but the pain resumes after a few minutes. Pain is virtually non-existent when I lay on my back. Pain is exacerbated by arm movements out to side and reaching out across body.

Anyone have experience with dealing with this pain? Currently NSAID, lacrosse ball, heating pad, light stretching, and attention to my posture is my rehab plan. Any other suggestions?