Question:
I have moderate back pain 100% of the time. I'm not interested in drugging myself or having back surgery. I have noticed that as my weight decreases, the pain has also (but not enough). I'm wondering if anyone could suggest an exercise that I can incorporate into my routine that would be helpful. The pain is very targeted in one area, right between my shoulder blades.

Answer:

One thing to try is delt flies with very light weights. Start out with 1lb weights and go slow.

What I'd suggest is to go here: http://www.exrx.net/Lists/MFemale.html and click on the area that hurts to find the muscle that is causing the problem. For me - its this:

http://www.exrx.net/Muscles/ErectorSpinae.html the longissimus. The pain starts as a kink just to the side of my shoulder blade but it radiats up to my neck and I'll get pain at the base of my skull.

some exercises for this area are:

http://www.exrx.net/Articulations/Spine.html#anchor164498 and back exercises are here: http://www.exrx.net/Lists/ExList/BackWt.html specificly look at the trapezius exercises for upper, middle and lower.

And finally, do a search on "rotator cuff" and look into that too.

I have moderate neck pain almost constantly.... I find that stretching helps alot. Have you tried going to a chiropractor?

I've had off and on lower back pain since a diving accident in my teens. I noticed it bothered me more at my heavist weight than any other time. I also do a lot of stretching exercises to relieve the pain when it occurs. I find an exercise ball is a great way to strengthen the lower back muscles.

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