Suzy,

Have or do you see a PM (Pain Management) doc? The area around your shoulder blades might be your scapulas or facet joints.

If it is one of those, the thing I've found that helps relieve pain for the scapulas is rest, and plenty of it. I mean the relaxation (with my shoulders against a pillow at an incline) type of rest, and not doing anything that puts a strain, e.g., working - for me - since it's computer-related. Some times, I just have to kick back and let time provide some healing. Icy Hot or Deep Heat has also helped.

I'd check with a doctor and see if maybe a muscle relaxant or a NSAID might be helpful.

If it's your facets, a PM doc would have some ideas. I've had procedures on mine, and those helped greatly and provided several months' of pain relief.

I don't know about the cracking sounds .