Do you have nasty knot in your upper back? Muscles are involved. Let’s see what you can do to make them happier.
First, let’s try to figure out WHY you have this knot.
Did you wake up with it or just get it today? Or has it been bugging you for a long time?
Is it on the side of your body that gets the most use? Is it on your dominant side?
It may be harder to get rid of a knot that you have had for a long time than one you just got today. That’s because now there are more muscles involved–it may not be just a simple knot anymore.
If you just got the knot today think about which muscles you were using right before the knot started to bug you. What position were you in?
Knots usually happen because (1) the muscle is being strained or over-stretched or (2) the muscle is being over-used or held in a contracted position for a period of time. These muscle knots from overuse can be rubbed or massaged or pressed on to relieve them.
Upper back muscles get strained when we hold our heads and hands in front of us for long time. Of course we do this all day long!
But some of us have weak back muscles. They are easy to strain. They get knotted up.
When upper back muscles are strong your muscles will be more able to withstand the stress of working or playing with your head in front of you for a long time. To keep knots from coming back strengthen your back muscles.
Here are some of the most common ways to get rid of the knots in your back caused by muscle strain:
1. Use cold packs but don’t only use them on the knot. Use them on the front of your upper body, too. Also use them on the side of your body. Those may be the areas that are causing your knots.
2. Massage can help but only if it addresses the areas that actually cause the knot. Working on a muscle knot that is from strain doesn’t allow the knot to relax. It just annoys it!
3. Use a tennis ball or foam roller to apply pressure to your back but not only to the knot. You have to apply it to the muscles under your armpit and lower on your back as well as your upper back muscles. You can probably reach your own ribs and upper chest to see if there are any tight muscles there that refer to your knot. Press and explore.
When you find tender areas that feel ‘good’ to press that means you are in the right place! When the tender areas start to feel less tender under your fingers (or whatever tool you are pressing with) that means the muscles are relaxing.
Now you have more ideas about where knots come from and what you can do to get rid of the knots in your back naturally. 🙂