pain at times goes up arm into neck and upper bacl

There are many things that could be causing your pain. A middle and upper trapezius strain usually can result in pain in the upper back. So can the rhomboids. Since you have had this condition for several years now, it may be a good idea to consult with a physical therapist to determine if you have issues such as weakness, tightness, imbalances, postural dysfunction, etc which could be contributing to your condition. The therapist will be able to prescribe exercises for you based on the findings from the evaulation.