If you press on a knot, it may cause pain to radiate outward. This suggests that it is a trigger point. “Tender spots” do not usually cause pain in other areas of your body. [5] X Trustworthy Source American Academy of Family Physicians Organization devoted to improving the health of patients, families, and communities Go to source Knots are usually your body’s way of preventing you from moving in a specific way. For example, if you have a joint problem and it hurts to move, you may feel a knot there. [6] X Expert Source Ashley Mak, DPTPhysical Therapist Expert Interview. 3 March 2020.
You may also find that simply pressing on the knot helps relieve the pain. Apply firm pressure to the knot and hold it for about a minute. [8] X Research source If it is difficult or impossible for you to massage the knot yourself, ask a friend to help you.
Pin the tennis ball between the knot and the hard surface until the pain ceases. Take breaks as necessary. At the beginning, you may find that you can only hold it there for a few seconds. As you continue this exercise, that time will increase. You can use other types of balls, but firmer balls such as racquetballs may apply too much pressure, at least at first.
Go slowly at first. Spending too much time on a sore spot can actually cause increased damage to your muscles, especially if you’re unfamiliar with foam rolling techniques. Spend 15–30 seconds on a knot before moving on. [11] X Research source Place the foam roller on the ground horizontally. Lie on it perpendicular to the roller. Find your sore areas and roll yourself slowly across them. Don’t use a foam roller for more than three minutes at a time. [12] X Research source Do not use a foam roller on your lower back, as you could cause nerve damage. [13] X Research source Above all, never use a foam roller while lying flat on your back. This can hyperextend the low back and cause joint damage and pain.
If you have a knot on top of your shoulder, simply place the end of the handle on top of the knot. Then press down, holding it down. Just as with the tennis ball, hold it there until the knot seems to dissipate. To target these trigger points hands-free and to avoid tension in the arms, you can use hands-free products such as the “Muscle Wizard. "
Sit upright in a chair, preferably one with a straight back. You can also sit on the floor or stand, but make sure to maintain good posture. Bring your shoulders up to your ears. Roll them forward and then down in a clockwise motion. Repeat this exercise in the opposite direction: up, backward, down (counter-clockwise). Do two to four reps several times a day.
Begin by placing your hands palms-down on your shoulders. The right hand goes on the right shoulder and the left hand on the left shoulder. Bring your elbows together, keeping your hands on your shoulder. You should feel a good stretch in your shoulder and upper back area. Hold this position for three to five seconds and take deep, even breaths as you hold. Then relax. Repeat this exercise several times throughout the day.
Sit or stand with your arms at your sides. Squeeze your shoulder blades together. Hold this tension for a few seconds and then relax. Repeat several times throughout the day. Imagine a string pulling your shoulder blades back and down. Do not just extend your chest forward.
Bring your left arm across your chest. Reach as far across your chest as you can. [18] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Hold your left arm in place at the elbow with your right arm. Hold the stretch for 30 seconds, then relax. Repeat the stretch with your other arm.
Sit on the floor with your legs tucked into your chest. Hold on to your legs and roll back and forth to stretch the lower back.
Sit on the floor with your legs tucked into your chest. Hold on to your legs and roll back and forth to stretch the lower back.
Lie on your back on the floor. You can use a yoga mat for cushioning. Bend your knees, keeping your feet flat on the floor. Place both hands behind one knee and bring it up to your chest. Keep your lower back pressed to the floor during this stretch. Hold the position for 15–30 seconds, then relax. Repeat the motion with the other leg. Do two to four reps for each leg.
Begin on all fours. Inhale, and lean back on your heels as you exhale. Extend your arms in front of you and lower your head to the ground. This is Prayer pose. You should feel a stretch in your lower back. Move from Prayer back to all fours, inhaling as you go. Arch your back upward toward the ceiling. Tuck your head and abdominal muscles in. This is Cat pose. You should feel a stretch across your back muscles. Exhale and arch your back toward the floor, lifting your hips and chin toward the ceiling. This is Camel Pose. You should feel a stretch in your upper back. Return to Prayer pose. Repeat this movement sequence for five reps.
Bring your chin to your chest. Hold where you feel a stretch for 20–30 seconds.
You can make a cold pack with 3 cups water and 1 cup of rubbing alcohol. Mix and pour into a resealable bag. Make sure to squeeze all the air out before you freeze it. You can also use a bag of frozen vegetables. Choose ones that are small and uniform in size, such as peas or corn. Note that once you’ve used these veggies as a cold pack, you won’t want to eat them (it’s not a good idea to allow frozen food to defrost and then re-freeze it).
Apply heat for no more than 15–20 minutes at a time, up to three times a day. If moist heat is preferred, you can warm a damp towel for thirty seconds in the microwave. Do not heat the towel too much, or you could burn yourself. Be careful of steam in particular, as steam can cause severe burns.
If you work at a desk, take time to get up and walk around (and stretch) every hour or so. Keep your head from slumping forward when you stand or sit. Slumping can put strain on your shoulders and back and contribute to knots. [27] X Research source If you lift weights, monitor your form. Putting weights down too quickly causes the muscles to forcibly contract, jarring them.
The downward-facing dog will help your lower back. It targets your back extensors — those muscles that help you stand and lift objects. Start on all fours. Make sure your knees are directly below your hips and your hands are just slightly in front of your shoulders. As you exhale, press your knees up toward the ceiling, stretching out your legs. Stretch your heels toward the floor. Straighten your legs, but do not lock your knees. Your body will form a sort of arch. [30] X Research source The child’s pose will elongate your back muscles. Begin on all fours. Sit back until your buttocks touch your heels. Stretch your arms forward and lower your head to the ground. [31] X Research source The pigeon pose stretches your hip rotators and flexors. Sometimes we forget that our whole body is connected — poor hip alignment can totally ruin an otherwise healthy back. Lie on your back with your knees bent. Cross your left ankle onto your right thigh. Place your hands around the back of your right thigh and pull your right knee toward your chest. Keep your upper body relaxed as you hold this position. Repeat on the other side. [32] X Research source The triangle pose will strengthen your back and legs and stretch the sides of your torso and hip muscles. Stand on a yoga mat with your feet about 4 feet apart. Turn your right foot outward so it is parallel with the long edge of the mat. Align your heels so they form a straight line. Bring your arms out to your sides so that your body forms a “t” shape. Fold down and bend to the right, stretching your right arm down to your right foot. Hold the pose as long as is comfortable. Repeat on the other side. [33] X Research source
Aim for about 30 minutes of moderate aerobic activity a day.
Never exceed the recommended dosage on the packaging. NSAIDs and acetaminophen can both cause serious side effects when used improperly. If your back pain continues for more than a week when you use OTC pain relievers, see your doctor. It is not safe to use most OTC pain relievers long-term. Your doctor may need to prescribe a stronger medication.
Physical therapy will most likely be recommended first. Physical therapists can recommend exercises and techniques to relieve pain and promote better back health. Some are also trained in techniques such as dry needling, which can relieve back pain by stimulating trigger points. [36] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source [37] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Your doctor may prescribe muscle relaxants if your back pain continues or does not improve. These can be addictive, so use them only as prescribed by your doctor. [38] X Research source Injections are used as last resorts and only when pain is radiating through different parts of your body. Your doctor may inject cortisone into your epidural space (around your spinal cord). The relief from this injection usually only lasts a few months. If your back pain is not due to knots but in fact connected to a more serious condition, your doctor may consider surgery.
Back pain accompanied by other symptoms, such as chest discomfort, shortness of breath, or sweating. These may be signs of a heart attack. [40] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Back pain after a trauma, such as a car crash, fall, or athletic injury Back pain accompanied by difficulties with your bowels or bladder Back pain accompanied by fever and/or night sweats
