Muscle knots are stiff bands of muscle or facial tissue that
have a hard knob in the center. It can develop anywhere on the body, especially
in the lower back, neck, shins, shoulders, calf muscles. These knots are very
painful when someone presses those areas. It can cause lower back pain, jaw
pain, neck pain, tennis elbow, hand and arm pain, headache, and can effect a
person’s quality of life.
Causes of muscle knots:
● Heavy lifting
● Mental stress
● Unhealthy eating habits
● Joint problems
● Lack of sleep
● Bad posture etc.
Methods to get rid of back knots
There are several options to treat the muscle knots; the
most common include stretching, therapies, back massager for knots, exercise, yoga, etc. You can try these four primary
techniques given below to get rid of such back knots.
Massaging the knot: You have to find out the knot and
gently rub in a circular motion and apply firm pressure by using fingertips. It
is quite impossible for you to massage the knots by yourself; you can ask for
other’s help.
You can use a tennis ball for massage, putting the tennis
ball between the knots and hard surfaces.
Foam rollers are also suitable for back massages. They can
help you by releasing tense and tight muscles. Note that do not use foam
rollers on your lower back and more than three minutes.
If you have a knot on top of your shoulder, use a curved
umbrella and press down.
Stretching: Stretching won’t remove the knots,
but definitely, it can provide some relief by reducing your pain. You can try
out these exercises given below:
● Perform shoulder rolls
● Stretch your shoulders by moving
your elbows
● Squeeze your shoulders together
● Stretch your shoulder with your
other arm
● Try tuck and rolls
● Do the knee to chest stretch
● Use some pilates movements.
● Scratch your hands and neck throughout the day to make your
muscles loosen up.
Acupuncture and cupping: Acupuncture targets at the center
of the muscle knot that can effectively relieve the muscles. Cupping is the
traditional method used for getting relief from muscle knots.
Keeping good health: These health tips can be a savior
for you if you have a back-not problem.
● Apply cold to the area if the knot
caused by injury
● For chronic pain, apply heat to the
area
● Always keep up a good posture
● Include calcium, potassium,
magnesium in your diet, and drink lots of water to keep hydrated.
● Take up yoga or aerobic exercise
●
When necessary, seek medical
attention
Final words
You can’t avoid muscle knots, but you can reduce the risks
by maintaining some healthy habits. It’s very irritating and painful that can
interfere with someone’s everyday life and activity. Now that you know the
causes and the treatments, you can find the best way to get rid of these pains
and back to normal life. Most important, do consult with the doctors if
home remedies don’t work for you.
