I pulled a muscle in my back. Maybe my shouder blade. It hurts so much when I move my head and arm. Its giving me a headache. What can I do?

Ice stretch massage. Likely rhomboid or trapezius muscle spasm.
Stretches, NSAIDs. This sounds like a common neck/shoulder strain. Generally simple stretching, including slowly flexing the neck forward/down, can be very helpful. Nsaid pain medicines, e.g. Ibuprofen, may also help, as may massage. This can be a nagging problem and is likely to get slowly better over several days. Without improvement, or if accompanied by severe neck or arm pain, should be evaluated by a provider.