From lifting weights in the gym and tweaking a muscle to sitting without proper posture, knots in your neck and back can have a multitude of causes. Luckily, there are few simple ways that you can work out the knots and relieve the pain and annoyance. The first way is to massage the knot away. To do this, start by locating the center of the knot and apply pressure along it with either your hands, a small object like a tennis ball, or a foam roller. You can also stretch out your back muscles to alleviate the tension on your back. If the knot is the result of an injury, be sure to apply ice to the area for a few days before switching to heat to loosen the muscles.
Healthy Habits to Keep from Getting Back Pain
In order to keep knots away, it is important to evaluate your routine and habits so you can make any necessary adjustments. Make sure you have the correct form in the gym when lifting weights and be mindful of your posture when you are at your desk and in the car. You might also think about taking up yoga or enrolling in other fitness classes in order to build muscle strength and stay healthy. Medication that you can get over the counter, such as ibuprofen, may also help relieve back pain but can have serious side effects. Be sure to talk with your doctor before you begin relying on pain relievers to help your back. Your doctor can help you analyze your situation to see if there deeper issues involved so that you can get the treatment you need to improve your back health.