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  1. WikiHow
    https://www.wikihow.com/Get-Rid-of-Knots-in-Your-Back

    4 Ways to Get Rid of Knots in Your Back - wikiHow

    • Whether you lift weights for a living or you sit at your computer for eight hours a day, you're susceptible to getting those pesky knots in your back. These knots, also known as “trigger points,” occur when your … See more

    Massaging the Knot Away

    Most knots occur in your upper back and shoulder area. They tend to feel tighter and denser than the surrounding muscles, much like a knot in a rope (hence the name). Alth… See more

    WikiHow
    Stretching the Knot Out

    Do stretching exercises to lengthen the muscles.
    While stretching won't remove the knots, it can reduce your pain and definitely keeps future knot… See more

    WikiHow
    Keeping Good Habits

    Apply cold to the area.
    If the knot is a result of an injury, cold should be applied first. Wrap the cold pack in a towel or cloth and apply it to the knot for 15–20 … See more

    WikiHow
    Sample Stretches and Ways to Prevent Knots

    Stretches to Get Rid of Back Knots
    Ways to Prevent Knots in Your Back
    Include your email address to get a message when this question is answered.
    Do the stret… See more

    WikiHow
    Do you need a massage to get rid of back knots?
    You don’t need to get a massage to get all those painful knots out of your back. Grab a foam roller and a heating pad, and find sweet relief in under 10 minutes! Sitting at your desk all day, lifting weights, and even running are all risk factors for knots developing in your upper back.
    blog.paleohacks.com
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    Table of Contents
    Massaging the Knot Away
    Stretching the Knot Out
    Keeping Good Habits
    Sample Stretches and Ways to Prevent Knots
    Do you need a massage to get rid of back knots?
     

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  2. To loosen back knots, you can try the following methods1234:
    • Apply pressure to knots with your hands, tennis balls, foam rollers, or long objects that can reach your back.
    • Use stretching exercises, good posture, and heating or ice packs to reduce pain and prevent future knots.
    • Schedule multiple therapeutic massage sessions with an experienced therapist who can find and apply pressure to release knots.
    • Use a pair of needle-nosed pliers, forceps, or even a wrench to grip one side of the knot itself (as opposed to its “arms”). Hold onto the knot with your other hand or with a second pair of pliers. Tug gently at the knot. This is done to loosen up the knot. Once it loosens, pull the knot apart with your hands.
    Learn more:
    Apply pressure to knots with your hands, tennis balls, foam rollers, or long objects that can reach your back. Use stretching exercises, good posture, and heating or ice packs to reduce pain and prevent future knots. Talk to a doctor if your knot pain is chronic, severe, or a week of taking OTC pain relievers has not helped.

    4 Ways to Get Rid of Knots in Your Bac…

    www.wikihow.com/Get-Rid-of-Knots-in-Your-Back
    Foam rolling: Try a foam roller, a cylinder of hard foam that you roll your body over to release tension. It’s a form of self-massage. You can also do this with a lacrosse ball. Massage therapy: Schedule multiple therapeutic massage sessions with an experienced therapist who can find and apply pressure to release knots.

    Muscle Pain: It May Actually Be Your Fa…

    www.hopkinsmedicine.org/health/wellness-and-pre…
    Use a pair of needle-nosed pliers, forceps, or even a wrench to grip one side of the knot itself (as opposed to its “arms”). Hold onto the knot with your other hand or with a second pair of pliers. Tug gently at the knot. This is done to loosen up the knot. Once it loosens, pull the knot apart with your hands.

    3 Ways to Untie Tight Knots - wikiHow

    www.wikihow.com/Untie-Tight-Knots
    Use heat and/or ice to treat a sore muscle. You can alternate between heat and ice packs or focus on whichever one seems to bring you more relief. Get a massage. There are many types of massage: Swedish, myofascial release, deep tissue and more. Johnson specializes in myofascial release and believes it can be especially helpful for muscle knots.

    Bringing release to 'knotty' muscles | Ne…

    www.uwhealth.org/news/bringing-release-to-knotty …
     
  3. Low Back Pain Relief
    https://pain-in-lower-back.com/muscle …

    3 Ways to Get Rid of Back Muscle Knots (Quickly

    Feb 16, 2024 · The 3 most effective ways to get rid of muscle knots in the back, how muscle knots form, how muscle knots look like, and why they make a popping sound

     
  4. Cleveland Clinic
    https://health.clevelandclinic.org/what-…

    How To Get Rid of Muscle Knots - Cleveland Clinic …

    Feb 26, 2024 · A sports medicine specialist explains how massage therapy, heating pads and hydration can all help with muscle knots and myofascial trigger point pain.

  5. Livestrong
    https://www.livestrong.com/article/4296…

    Muscle Knots in the Back That Are Big & Hard to Get Out

    Muscle knots in the back can cause stiffness, difficulty moving and even pain. Home remedies, such as heat, massage, trigger release and stretching, can help.

  6. WebMD
    https://www.webmd.com/fitness-exercise/what-to-know-muscle-knots

    What Causes Muscle Knots and How to Manage the Pain - WebMD

  7. WikiHow
    https://www.wikihow.com/Remove-Muscle-Knots

    3 Ways to Remove Muscle Knots - wikiHow

  8. PTProgress
    https://www.ptprogress.com/7-stretche…

    7 Stretches to Get Rid of Knots in Shoulders and …

    Sep 25, 2024 · 7 Stretches for Muscle Knots. There you have it—some of the most effective exercises and stretches you can do to get rid of knots in your shoulders and trapezius muscle. You can perform each of these exercises in …

  9. PainHero
    https://painhero.ca/blog/how-to-pop-a-…

    How to “Pop” a Muscle Knot in Your Back - PainHero

    In this blog, we’re going to focus on simple things you can do to get rid of those painful muscle knots that you may find on your low back, mid-back and neck. Many of these pain relieving treatments below can give you relief in as little as …

  10. pain-warriors.com
    https://www.pain-warriors.com/post/ho…

    How to Myofascial Release Back Knots at Home

    Aug 22, 2023 · One traditional method to release muscle spasm/knots is through a technique known as "ischemic compression" or "pressure release." This method involves applying pressure to the knot, gradually reducing the associated pain. …

  11. elevaterehabilitation.com
    https://www.elevaterehabilitation.com/blog/...

    Relieving Muscle Knots in Your Back - Elevate Rehabilitation

  12. New York Times
    https://www.nytimes.com/2024/05/14/well/move/muscle-pain-knots.html

    How to Get Rid of Muscle Knots - The New York Times

  13. Iron and Grit Fitness
    https://ironandgrit.com/2017/08/20/how-to-get...

    How to Get Muscle Knots Out of Your Back - ironandgrit.com

  14. PainHero
    https://painhero.ca/blog/how-to-loosen-a-muscle...

    How To Loosen A Muscle Knot In Your Neck or Lower Back

  15. weekand.com
    https://www.weekand.com/healthy-living/article/...

    Techniques for Getting Rid of Muscle Knots in the Back

  16. New Health Advisor
    https://www.newhealthadvisor.org/knots-in-back.html

    7 Quick Ways to Relieve Knots in Back | New Health Advisor

  17. The Paleohacks Blog
    https://blog.paleohacks.com/knots-in-back

    Get The Knots Out of Your Back With These 7 Stretches - The …

  18. thespinepro.com
    https://thespinepro.com/how-to-get-rid-of-knots-in-your-back

    How to Get Rid of Knots in Your Back - The Spine Pro

  19. YouTube
    https://www.youtube.com/watch?v=-PuVD8OQ2_A

    How to get rid of muscle knots and pain in your lower back FAST

  20. Doctors Health Press
    https://www.doctorshealthpress.com/knots-in-lower-back

    How to Get Rid of Knots in Lower Back - Causes & Treatment

  21. Well+Good
    https://www.wellandgood.com/back-knot-exercise

    The #1 move to do to get rid of mid-back knots - Well+Good

  22. YouTube
    https://www.youtube.com/watch?v=EjcBDyOqjpQ

    Relax Muscle Knots Instantly? Here's How! - YouTube

  23. Women's Health
    https://www.womenshealthmag.com/fitness/a62956160/...

    Foam Rolling Benefits For Women - How To, Pros, And Risks

  24. Lace Lab
    https://www.lacelab.com/blogs/blog/how-to-lace...

    How to Lace Your Shoes for a Marathon-Ready Fit

  25. The Tackle Box
    https://tacklebox.co.uk/common-knots-and-how-to...

    Common Knots and How to Untangle Them Efficiently