Can anybody chime in on what this is and how to fix it?

I feel like my muscles surrounding my upper spine that spread to my lats are just so damn tight. They almost hurt when somebody touches them but feels so good at the same time when they get massaged.

Lately the muscle pain has been so bad i'm having a hard time sleeping. What can help this? Heat therapy? Electric stimulus therapy? Deep tissue massages? Yoga? Anything? They hurt so bad.

Thank you