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Correcting posture upper back and neck tension

Hi people around 9months ago herniated l5/s1, slowly recovering from this but I have been working on my posture from my lower back to upper back.
I have rounded shoulders so these last few weeks I've been paying a lot more attention to my posture! 
The problem is I'm having a lot of upper back and neck tension espically in the rhomboid area and shoulders which is given me some slight headaches is this just the muscle becoming active again and just sore from being contracted ? 
Whats the rule of thumb Strech chest and strengthen back? 
I know this is a small issue and a lot of people are going through a lot worse! 
Thanks 
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