Muscle knots can make it difficult to do basic daily tasks, such as prepare food, get in and out of the car, or even make your bed! Ideally, fibres should be smooth but injury, excessive tension or poor posture can cause them to clump and spasm uncomfortably, causing all sorts of problems. Let’s look at ways to try to avoid them and also treat them!
Muscle Knots And Treatment
While muscle knots are annoying, there are plenty of treatments available to resolve them. Most people experience knots as palpable protrusions on their backs. Sometimes these are painful to the touch, but not always. And often, if you push hard, it feels like you’re touching individual fibres. In serious cases, muscle knots can string together in long lines around the shoulder blades. Usually, this results from daily poor posture, such as sitting in a non-ergonomic chair. It can also happen if you train your back intensely or do to strengthen antagonistic muscles adequately. Fortunately, there are a number of treatments that you can use to relieve muscle knots and reclaim your body.
Muscle And Joint Adjustment
Getting full chiropractic adjustment can help some people deal with muscle knots. By addressing underlying posture errors, chiropractors can release the tension on muscles that causes them to spasm. Problems with the hip and shoulder joints, for instance, can force muscles in the back to continually compensate, leading to stress and discomfort. By resolving these issues, back knots can fade quickly.
If the problem is purely muscular, then you can also try using back massage machines. These are essentially just small devices that you wrap around your body that contain rotating mechanical “fingers” that heat and massage your muscle knots. People like to apply them to problem areas such as the lumbar spine, area between the shoulder blades, and trapezius muscles around the neck.
Another, much more basic technique just involves stretching. Often, by simply elongating the muscles, you can provide them with room to breathe, allowing them to release tension and relax. There are several types of stretch that you might want to try. One is the side stretch. Here you stand upright, raise the outer arm over your head, and then contract the obliques to bend the body sideways. Another common stretch is the knee-to-chest stretch. Here you simply lie flat on your back and bring your knee joint up to your trunk, stretching the hips and improving flexibility.
Yoga is a type of “moving meditation”. Instead of just sitting still, you’re using physical activity to concentrate the mind. Because it’s so gentle and involves a lot of stretching positions, yoga is great for increasing mobility across the entire body and releasing knots. You can either follow a class or practice specific positions to release tension throughout your body. Cat/cow yoga exercises are among the best for improving mobility across the upper and lower back – two areas that tend to see the most muscle knots.