My top back on my shoulder and the centre back is very painful. its also tense?

Upper back pain : A good examination in person would be helpful. I think you are saying between the shoulder blades? Pain in the upper back is often concerning for referral pain from organs like the GI system or heart. It can be from the spine, muscle, joints. Often neck pain refers pain to in the upper back and shoulder. It's also a common area of tension from anxiety

Depends on history: Upper back/shoulder pain can be caused by many things. Pain related to an injury can be caused by broken bones, stretched tendons or strained muscles. If the pain is noted on awakening, sleep position may be the cause. After a vigorous workout, overuse may be causing the pain. Posture, and sitting position may also contribute. If the pain does not resolve in 3-5 days with rest and ice, see a Dr.