A week ago i slept in a recliner, when i woke up i knew it...now i have a 3" knot on the back of my neck between my shoulder blades and it hurts bad.

Ouch: Sounds like a muscle spasm. If there's not a reason to avoid it, you could take some ibuprofen. But seeing an osteopathic physician or physical therapist who can do some manipulation therapy might also help.

Also...: There may be accupuncturists that can help. Consider getting a good massage to loosen up those muscles in spasm. This may seem off-the-wall, but why were you sleeping in the recliner? Back strain from softball, arguement with a loved one? Look for a short-term and a long-term solution for you scapular spasm pain. Worst case scenario; your family practice doc and give you a trigger point injection.