Suggest Treatment For Pain Near The Shoulder Blades

I am a 21 year old female I exercise but two months ago I ve had to reduce workingout due to family member I have to care for since then i have a slight pain in my right upper back in between my shoulder blade and my spine and if i put preassure the pain increases to the point I cry it started like a ripping at first (around six months ago) I could hear it like when you ripp a shirt it didn t hurt until I reduced my time exercising but I ve been under alot of strees ever since the first time I heard the ripping noice and now it s interfearing with my daily activities