Back tension knots pertain to the muscle knots that develop as a result of prolonged tension on the back. Muscle knots are hard and tensed muscles that are located at the back that may develop over time or sudden. These back tension knots results in significant pain and discomfort in the back. Back tension knots got its name from the discomfort it provides, which makes you feel as if your muscles are tied in knots.
According to the National Institute of Health., back tension knots are very common that may affect more than 50% of adults. Back tension knots are most commonly mild and can be reduced using remedies; however, when these worsen and does not resolve, it becomes a sign of myofascial pain syndrome. Back tension knots can also come in the form of muscle spasms in the back or the presence of scar tissue in the muscles that makes the area tough and painful.
Causes of Back tension Knots
Back tension knots have various causes. One of which is sports-specific back tension knots that results from the development of scar tissues from muscle overuse.
In non-athletic people, back tension knots are most commonly caused by poor posture as well as working in front of the computer for prolonged periods that leads to back tension. The main mechanism of forming back tension knots is the pull of gravity that allows the muscles to maintain an abnormal position. The presence of muscle asymmetry causes the scar tissues to build up on one area leading to back tension knots.
Another cause of back tension knots includes trauma to the muscles as a result of injury, falls or any kind of trauma that may affect the muscles at the back. This leads to acute muscle knots as a result of muscle spasms.
In conclusion, back tension knots are caused by overuse of muscles, poor posture or ergonomics and mechanical problems.
Treatments of Back Tension Knots
Back tension knots can be alleviated using home remedies as well as lifestyle modifications. Some mild form may even fade away over days without management. Home remedies may include hot showers to help relax the muscles on the back. Ice packs may also help relive muscle aches. Some people benefit from back and neck stretches to increase the flexibility of the muscles and break the muscle knots. When engaging in high impact activities or sports, it is also essential to take some time of rest to allow the muscles to rest.
One effective remedy for back tension knots involves the use of foam rollers. Rolling your back against the foam roller using your body weight usually breaks the tension knots at the back.
Having a back massage also helps in relieving back tension knots. Masseurs are usually trained in breaking these knots through various massage strokes. Also, seek consult from a chiropractor to help you manage back tension knots in a professional, non-medical way, such as with Dr. Mohr, your local Wesley Chapel chiropractor, and schedule your massage in the very same office. When conservative care tends to fail, taking over the counter analgesics or anti-inflammatory drug may help relieve the pain until the tension knots disappear.
Having a good posture, avoiding overuse of muscles, and having adequate warm up before any exercise usually prevent back tension knots.