I have severe spinal pain in my upper spine between my shoulder blades .I am a 37 year old male. I did nothing in the past few d

Could be a few things; most likely though it's a severe muscle strain and spinal misalignment.  Probably the quickest fix would be an adjustment by a chiropractor.  Use ice on your mid-back to reduce any inflammation.  Something else that may help the mid spine is called the spineworx.

If no improvement is made you may need an xray to see if something else is going on.

A good stretch for between the shoulder blades is to grab onto something like a pole, or reach across a heavy table or desk, and lean back.  You should feel a stretch in the upper, mid and even low back.