3 Ways to Get Rid of Muscle Knots in the Back

2024 Author: Jason Gerald | [email protected]. Last modified: 2023-12-16 10:50

Weightlifting enthusiasts and employees who sit in front of a computer all day may be equally bothered by muscle knots in the back. Muscle knots, also known as "trigger points," often make your back feel sore and achy. This happens because the muscle fibers do not relax and stiffen from being too tense. Muscle knots usually form in the trapezius, which is a large muscle that extends from the nape of the neck to the back and extends to the shoulders. To remove muscle knots, do the following ways or ask a professional therapist for help.

Step

Method 1 of 3: Massaging the Muscle Knots

Step 1. Find out the position of the muscle knots

Muscle knots usually form in the upper back and shoulders. The presence of a knot makes the muscle feel stiffer and denser than the surrounding muscle like a knot in a rope (as the name implies). Muscle knots usually feel stiff and tight, but very painful muscle knots are not necessarily stiff. Instead of looking for tight muscles, keep in mind that muscle knots will hurt when you press them.

The compressed muscle may be painful if you press precisely on the muscle knot. This is why you can specify where the trigger point is. Tender muscles are usually painless when pressed

Step 2. Massage the muscle knots by gently pressing them

Use your fingertips to massage the muscle knots in gentle circular motions while pressing, but not to pain. This method is useful for relaxing tense muscle fibers.

In addition, massage by pressing the muscle knots is useful for relieving pain. Press the muscle knots with your fingertips for about 1 minute.
Ask someone else for help if your hands can't reach or massage the muscle knots.

Step 3. Use a tennis ball

Massage using a tennis ball can be done standing or lying down. Place the ball between the area you want to massage and a hard surface, such as a wall or floor. Make sure you place the ball on the knot of the muscle you want to massage. At first, this therapy may make you feel uncomfortable, but it will lessen little by little if you do it regularly.

Place the tennis ball against the muscle knots and press the ball against a hard surface until the pain subsides. Release the ball if the muscle is very sore. You may be able to last only a few seconds on the first therapy. You can press the muscle knot longer if the therapy is done regularly.
You can use any other ball, but a harder ball, such as a ping pong ball, will press the muscle so deep that it hurts, at least on the first treatment.

Step 4. Use a styrofoam tube to relieve tension and stiffness in the muscles

Styrofoam tubes have the same function as tennis balls to cover a wider area. In general, styrofoam tubes are 50-60 cm long and are shaped like very thick noodles.

Do the first therapy according to ability. Pressing on a painful muscle knot for too long can injure the muscle, especially if you don't know how to use a styrofoam tube. Massage the muscle knots for 15-30 seconds and then gradually increase the time.
Place the styrofoam tube horizontally on the floor and then lie down perpendicular to the tube. Make sure the tube presses against the sore muscle and then slowly move your body back and forth over the tube. Do massage a maximum of 3 minutes each time therapy.
Do not use a styrofoam tube to massage the lower back as this can injure the nerves.
The most important thing you need to know: don't press on the styrofoam tube with your lower back while lying on your back on the floor, as this will overstretch your lower back, cause joint injuries, and cause pain.

Step 5. Use other tools

So that you can massage areas of the body that are difficult to reach with your hands, use an umbrella with a curved handle or a specially shaped assistive device for massage therapy, such as the Body Back Buddy.

If you want to massage the muscle knots at the top of the shoulder, place the end of the handle of the umbrella directly on the muscle knots and then pull the umbrella down to compress the muscle knots. Just like using a tennis ball, apply pressure for a few seconds until the muscle doesn't hurt.
You can remove muscle knots without using your hands to prevent strain on your hands, for example using the Muscle Wizard.

Method 2 of 3: Stretching

Step 1. Stretch to lengthen the muscles

Stretching exercises cannot remove muscle knots, but they can relieve pain and prevent muscle knots from forming. For that, do the following movements.

Step 2. Do a shoulder twisting motion

This exercise is useful for relieving tension in the neck and shoulder muscles, which are parts of the body that often have muscle knots.

Sit in a chair with a vertical back so that you can sit with your back straight. You can sit on the floor or stand, but with good posture.
Bring your shoulders to your ears, roll them forward, then lower them to the starting position.
Do the same movement in the opposite direction: up, back, down.
Do this movement 2-4 rounds several times a day.

Step 3. Perform a shoulder stretch by moving your elbows

This stretch is useful for increasing blood flow to the upper back, which often has muscle knots.

Start the exercise by holding the shoulders. The right hand holds the right shoulder and the left hand holds the left shoulder.
Bring your elbows together while still holding your shoulders. At this point, you can feel a light stretch in your shoulders and upper back.
Hold for 3-5 seconds while breathing deeply and then relax both arms. Do this movement several times a day.

Step 4. Bring the two shoulder blades together

In addition to relieving tension in the muscles, this movement is useful for stretching the upper back and shoulders.

Sit or stand with your arms relaxed at your sides. Bring your shoulder blades together, hold on for a few seconds, then relax again. Do this movement several times a day.
Instead of just puffing out your chest, imagine a piece of string pulling your shoulder blades back and down.

Step 5. Stretch your shoulders with the help of your hands

This exercise is useful for stretching and relieving tension in the shoulders.

Cross your left arm in front of your chest while stretching your arm as far to the right as possible.
Press your left elbow to your chest with your right hand.
Hold for 30 seconds then relax both arms.
Do the same movement while crossing your right arm in front of your chest.

Step 6. Perform the "tuck and rolls" motion

This exercise is useful for stretching the lower back muscles, but less useful for stretching the upper back and shoulders.

Lie on your back on the floor bending your knees and bringing your thighs close to your chest.
Hug your legs and swing your body back and forth to stretch your lower back.

Step 7. Stretch by bringing your knees closer to your chest

This exercise is useful for relieving tension in the lower back. Stop exercising if your back hurts more.

Lie on your back on the floor on a yoga mat as a base.
Bend your right knee while placing your foot on the floor and straightening your left leg.
Hold your right knee with both hands and bring it close to your chest. Hold for 15-30 seconds then relax the right leg. Make sure your lower back stays in contact with the floor throughout the exercise.
Perform the same movement by bending the left knee. Do this movement 2-4 times for each side.

Step 8. Do some pilates moves

This exercise is useful for relaxing tense back muscles so that muscle knots are formed. The series of prostration or child postures, cat postures, and camel postures are very useful in relieving muscle tension.

Start practicing by doing table posture. Inhale and then bring your buttocks to your heels while exhaling. Straighten your arms in front of you and lower your head to the floor. At this time, you are doing a prostration posture that is useful for stretching the lower back.
From the prostration posture, do the table posture again while inhaling. Arch your back up while bringing your chin to your chest and activating your abdominal muscles. Right now, you're doing a cat pose that stretches your back muscles.
After doing cat posture, kneel down while arching your back and looking up. Right now, you're doing the camel posture, which stretches your upper back.
Sit on your heels and do the prostration posture. Perform the sequence of movements above 5 times.

Step 9. Interlace your fingers and straighten your arms in front of you

While keeping your elbows straight, arch your upper back forward. Point your palms out and then turn them in again. Hold for 20-30 seconds.

Step 10. Stretch your neck muscles

Tilt your head to your right shoulder and hold your head with your right hand. At this point, you can feel a light stretch in your neck, but no pain. Hold for 30 seconds and then hold your head up. Do the same movement by tilting your head to the left.

Keep your chin close to your chest until you feel a stretch at the back of your neck and hold for 20-30 seconds

Method 3 of 3: Applying Good Habits

Step 1. Glue a cold object to the muscle knot

If a muscle knot is formed due to an injury, treat it immediately by placing a cold object on the muscle knot. Prepare a plastic bag filled with ice cubes wrapped in a towel or cloth and stick it for 15-20 minutes at least 3 times a day. Perform therapy for the first 2-3 days after an injury.

Prepare a plastic bag that can be closed tightly and then pour 3 cups of water and 1 cup of 70% alcohol. Don't forget to get the air out of the bag before freezing.
Also, you can use a bag of frozen vegetables. Choose vegetables that are small and uniform in shape, such as peas or ears of corn. Remember that frozen vegetables that have been used as a cooler should not be consumed because they have already been thawed.

Step 2. Warm the sore muscle to relax the muscle

For relief of recurrent or chronic pain, heat therapy is more effective than cold therapy. Do therapy using a warm pillow, soak in warm water, or take a warm bath under the shower.

Perform heat therapy for 15-20 minutes a maximum of 3 times a day. No more than 20 minutes!
If heat therapy using a damp object feels more comfortable, heat a wet towel in the microwave for 30 seconds. Don't overheat so you don't burn your skin. Be careful when doing heat therapy using steam because it can cause severe burns.

Step 3. Maintain good posture

Poor posture, especially when sitting for long periods of time, can lead to back pain and muscle knots. Try to maintain your posture so that you don't slouch because a slouching body puts pressure on the muscles.

If you work at a desk, take the time to leave your seat to walk around and stretch every time you work for about an hour.
Do not let your head tilt forward when standing or sitting. This posture can put strain on the shoulders and back, causing muscle knots to form.
Monitor posture when weight training. If you put the weight down too quickly, the muscles will contract and shorten suddenly.

Step 4. Get in the habit of practicing yoga

Yoga postures are the most appropriate way to strengthen the back. In addition, you can relieve pain and increase back flexibility by doing the following yoga postures.

The hill posture is beneficial for training the lower back by stretching the back extensor muscles that allow us to stand up and lift objects. Start practicing table posture by doing table posture. Make sure your knees are directly under your hips and your palms are under your shoulders and then move slightly forward. Exhaling, raise your hips as high as you can while straightening your knees and pressing your heels into the floor. Do not lock your knees while straightening your legs. At this point, your body should look like an upside-down V.
Child's posture is useful to stretch the back muscles. Start the exercise by doing a table posture and then sit on your heels. Lower your head to the floor while extending your arms in front of you.
The dove posture stretches the rotators and hip flexors. Sometimes, we forget that all parts of the body are connected and a bad hip position can interfere with back health. Lie on your back on the floor bending your knees. Place your left ankle on top of your right thigh. Hold your right thigh with both hands and bring your right knee close to your chest. Hold on for a moment, but allow your upper body to relax. Do the same movement by placing your right ankle on top of your left thigh.
The triangular posture is useful for strengthening the back and legs and stretching the chest and side hip muscles. Stand on a yoga mat with your feet apart so they form an equilateral triangle with the floor. Point your right foot forward so that it is vertical with the short side of the mat. Make sure your heels form a straight line parallel to the long side of the mat. Extend both arms out to the sides parallel to the floor. Lean to the right while trying to hold your right ankle with your right hand. Survive as long as you can. Do the same movement to the other side.

Step 5. Practice aerobics

Regular moderate-intensity aerobic exercise helps prevent muscle knots from forming. For that, start practicing aerobics regularly, for example swimming, using the elliptical machine, or doing star jumps to train hands and feet simultaneously.

Practice moderate-intensity aerobics for at least 30 minutes a day

Step 6. Take an over-the-counter pain reliever

Acetaminophen (Tylenol) is the most appropriate painkiller because it has the fewest side effects compared to other similar drugs. If that doesn't work, take nonsteroidal anti-inflammatory drugs, such as ibuprofen (Advil), naproxen (Aleve), or aspirin.

Do not take more than the dose stated on the package. If abused, the side effects of non-steroidal anti-inflammatory drugs and acetaminophen are very dangerous for health.
Talk to your doctor if you've been taking over-the-counter pain relievers for more than a week but your back pain doesn't go away. These drugs are bad if taken in the long term. Maybe you need a more potent medicine and have to ask your doctor for a prescription.

Step 7. Tell your doctor that you have chronic back pain

Consult a doctor if you have had back pain for the past few weeks or it has been very long. You may need stronger therapy or medication.

Sometimes, doctors recommend physiotherapy as the first solution. Physiotherapists can advise you on movements and techniques to relieve pain and improve back health. There are also physiotherapists who are trained to perform needling to treat back pain by removing the trigger.
If your back pain doesn't go away or doesn't go away, your doctor may prescribe medication to relax the muscles. Because it is addictive, take the drug according to the dose prescribed by the doctor.
Injections are a last resort and are done only if the pain spreads to other areas of the body. Occasionally, doctors inject cortisone into the epidural cavity (near the spine), but the benefits of the injection last only a few months.
Your doctor will suggest surgery as an alternative solution if your back pain is caused by a more serious problem, rather than a muscle knot.

Step 8. Get medical help if you have an emergency

Sometimes, back pain is a sign of a health problem that needs to be addressed immediately. Call an ambulance or the emergency department at the nearest hospital if you experience any of the following conditions:

Back pain is followed by other symptoms, such as chest discomfort, shortness of breath, or sweating because these conditions are symptoms of a heart attack.
Back pain due to trauma, such as after a car accident, fall, or injury during sports.
Back pain is followed by difficulty passing stools or urinating.
Back pain followed by fever and/or night sweats.