Knots in your upper back can make you SO uncomfortable.  It seems that once you have them you are stuck with them.  Is this true?

Absolutely “knot”!  You can get rid of your muscle knots (or spasms or contractions) naturally.

So how can you get rid of these painful muscle spasms in your upper back?

Here are 5 ways.

1. Figure out what causes your knot. Painful areas between your spine and shoulder blade are often caused by too much reaching or stretching. This causes the muscles in the front of your body to shorten. They pull on your shoulder blade. It pulls on the muscles that go toward your spine and causes a contraction.  It’s a vicious cycle!

2. Weak back muscles are much more likely to develop this type of spasm. Strong back muscles can “hold their own” better.  (I made a video to show you exactly how to do this so easily–it’s in my Knots In Your Back program.)

3. Correct the positions you use that cause your symptoms.  That is part of your education–you have to figure out the cause(s).  Be a detective.  When do your knots bother you the most?

4. Consider massage therapy but be sure that the therapist understands how bodies actually work. Some do but lots don’t. It may not have been part of their training or mind-set.  It doesn’t help to have someone blasting away on your knot for an hour if it CANNOT relax.  You will end up with the knot and with bruises, too.

5. Educate yourself so you understand how your body works.  Bodies are really logical.  That’s why I love them.  When you understand the reasons that you hurt, you can take steps to get out of pain naturally.

Your muscles don’t like being knotted up but they need help from their owner (that would be you) to get better.

It doesn’t matter whether you call them knots, muscle spasms or contractions, the fact is they hurt and you CAN get rid of them!

I’m Kathryn Merrow, The Pain Relief Coach, and I look forward to helping you get rid of your upper back pain naturally.


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3 Comments on Five Ways To Knock Out The Knots In Your Upper Back

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  2. Rob says:

    Ive had shoulder neck and back pain for 2 weeks going to physio since then no improvement really physio says he cant strengthen me till pain is gone is this true only stretches is turn head side to side also reach against the wall to stretch shoulders or is there something else i can do? Thanks for your time

  3. Hi Rob, The physio is correct that strengthening shouldn’t start until the cause of the problem is resolved. Stretching is good but I’m a bigger fan of actually manipulating the soft tissues and muscles. Since you read this article, I’m assuming you have a ‘muscle knot’ on the spine side of your shoulder blade and that it’s causing pain in your back, in the area of the knot, and up your neck.

    You don’t want to apply pressure to the knot. Well, you can apply some but that’s not the area that typically needs the most attention. Get someone to pinch the muscle (not the skin but the deep muscle) on the side of your back, under your armpit. It will be very uncomfortable. You might be able to reach and grab that area yourself but it can be more helpful if someone will pinch it for you.

    The knot is caused by muscles on the sides of front of your body pulling on the area of the ‘knot.’ It goes into a type of contraction to try to keep from ripping. It cannot be released/relaxed by pressing on it alone but it CAN be released by working on the areas that surround it.

    I hope this helps you get rid of that knot in your back and let me know if you need more information?

    You’re welcome. Thank you for asking!

    Kathryn Merrow
    The Pain Relief Coach