I have very tight knots on the tops of my shoulders with pain in my back and torso muscles. what can i do to relieve the pain of my shoulders?

Exercise/stress man.: Sounds like musculoskeletal manifestations of stress. Some patients will develop a condition called myofascial pain dysfunction which is treated with some simple stretching and strengthening exercises but also learning to manage stress for which there is a ton of literature. Red flags for immediate eval: unexpected weight loss, weakness or muscle atrophy, or loss of bowel or bladder control