What’s Causing Muscle Knots in Your Back?
Have you ever felt an ache in your back that has a hard center? You may experience even more significant discomfort if someone pushes on the bump, and it could become swollen. This is what a muscle knot feels like. Sometimes muscle knots radiate outward, creating tension that sparks stress headaches.
What Causes Muscle Knots in the Back?
Many things can trigger a muscle knot. Most often, overuse causes the problem. That could include lifting heavy objects or performing the same activity over and over. Other things can also contribute to the development of muscle knots, including:
- Bad posture.
- Poor sleeping habits.
Many of these factors feed off one another. For instance, if you don’t get enough sleep, you may have bad posture because you feel too tired to stand up straight. Stress can also disrupt your sleep and cause muscle knots.
A common cause of muscle knots among office workers is poor ergonomics. Our muscle fibers should contract and relax frequently, so when you sit at a desk all day in front of the computer, the muscle fibers get sticky and create a knot. Poor ergonomics can also contribute to bad posture, creating stress on the muscles that can produce scar tissue.
People who have fibromyalgia are more likely than others to get muscle knots. Stress and aging can also raise your risk factor.
How to Get Rid of Muscle Knots in Your Back
You can pursue several options to alleviate pain caused by muscle knots. The most effective solutions include:
- Massage therapy.
Acupuncture and chiropractic treatments may also decrease your pain. You can try loosening the knot yourself by using a massage technique. Find the knot in your muscle and rub it hard with your fingers. Press down hard and circle the knot again and again. If your fingers won’t reach your knot, use a foam roller or even a tennis ball, laying on it to put pressure on the right area.
You can also think about prevention methods. Adopting better posture and reducing stress will reduce your chance of getting muscle knots. You can also get a new desk chair or other ergonomic equipment for your workplace.
Schedule an Appointment to Treat Muscle Knots in Your Back
While you may be able to relieve the pain of a muscle knot temporarily, you might need professional assistance to treat the problem long-term. Contact Spine Institute of North America to set up an appointment.