Do you regularly sit for extended periods at work or school, and you can feel several knots in your back by the end of the day?
You’re not alone. Fortunately, you can take action to help relieve the pain and discomfort caused by muscle knots.
Here’s everything you need to know about why we get knots in the first place and how you can treat them effectively.
What Causes Knots in Your Back?
A muscle knot is any painful or tender spot in a muscle. Knots can occur all over the body, but they are most commonly found in the calves of the back. Muscle knots in your back can be thought of as a type of muscle spasm. Part of your muscle clenches together tightly and then fails to release. This is caused by repetitive motion and excessive use (exercise) or being in an awkward position for too long (driving or sitting at a desk).
How to Treat Muscle Knots in Your Back
Muscle knots aren’t dangerous, but they can be uncomfortable and even painful. Try some of these remedies to get some relief from an achy back.
- Stretch
Not only does stretching help bring relief to muscle knots, but it can also help prevent knots in the first place. Try gently stretching out your back and chest to help get those muscles to release the knot. Imagine the knot is a bunched-up ball of muscle, and you need to slowly stretch it out to get rid of it. Try different stretches to find one that targets your specific area of pain.
2. Try Ice and Heat
A common treatment for muscle aches is alternating ice packs and heating pads.
Consider placing an ice pack on the knot for 10-15 minutes and then switch it out for a warm compress. You might find the alternating back, and forth works best, or perhaps one feels better than the other. There’s no perfect combination, so just go with what feels best.
3. Get a Massage
Massaging out the muscle knot is an extremely effective method of treatment. Having a friend give you a massage at home might help, but your best bet is to go see a licensed massage therapist. They are trained in targeting muscle knots and knowing how to work them out to relieve pain. Some knots and problem areas may take more than one visit to resolve, but your massage therapist can talk you through the process and give you ideas for how to prevent muscle knots in the future.
Visit Enchanted Hands Therapeutic Massage and Bodywork
If you’ve got knots in your back, visit Enchanted hands Therapeutic Massage and Bodywork. Our expert team of massage therapists is trained in stress and pain relief using a variety of massaging techniques. We also offer trigger point therapy in addition to our standard massage therapy treatments, which are designed to locate and relieve muscle knots and tension. We are located in Taylorsville, Utah, and serve the surrounding areas, including Salt Lake City, Murray, and West Jordan. Contact us today to learn about our new patient special!
