A couple of days ago, I noticed right in the middle of my back in between my spine and shoulder blade, it started to get a little tender. Now, it's a full-fledged knot and it hurts a lot. How can I get rid of it?

I looked online and saw a few tips, but I need to know what works the fastest and the best.

One remedy was to get a tennis ball and push it back into it up against the wall.  Another way was to stretch.  Help!  I'm a guy, and as you know ladies, we're babies when it comes to pain.