Suggest Treatment For Arm And Wrist Pain

I have this tight, stabbing, burning pain on the bottom of my left scapula. It seems to be between the blade and my spine. I woke up today and felt this way and the discomfort seemed to just get progressively worse as the day went on. The symptoms I am experiencing are made worse with general movement of my left arm, coughing, sneezing, and pressing on the tender area. I also hadn't done any strenuous activities recently to cause a strain in the muscle. This has happened to me many times before in the same area. I've tried doing stretches and used a handheld back massager which didn't help. It seemed to alleviate the symptoms but the tightness returned right away. It lasts for usually about 5 days and the pain and discomfort are unbearable. My muscles feel so tight and I had asked a friend to give me a quick massage and he said the muscles felt abnormally tight. He also had cracked my back which didn't help at all either. I have bad back problems as it is and my posture isn't great because of it. I have a torn annulus in my S1-L5 disc and a herniated disc in my T11-T12 disc. I have also had an MRI of my cervical spine which apparently came back normal. I have arm and wrist pain periodically as well. I've also been tested for carpal tunnel which came back negative. Please advise on what I should do. Thank you.