19 weeks along and painful knots

Hi,

Can anyone help me out please?

So for 3 months I was so severely sick that I've been pretty much bed ridden. Now that my sickness has gone I have sooooo many painful knots in my back. Specifically behind my shoulder blades, and one spot in my mid back right beside my spine.

It feels like a knife jamming in. All in and around my rib cage too.

I've tried some stretching out...cat/cow on all fours....nothing seems to work. Do I need to do some strengthening exercises? Anyone know a couple good ones that'd be alright for a 19 week prego gal?