What Does a Knot in Your Back Feel Like

What Does a Knot in Your Back Feel Like? (How to Identify and Resolve Those Painful Knots)

So, you have a painful point in your back causing you some discomfort and you’re not sure what it is?

Maybe it’s a knot causing this pain, but what does a knot in your back feel like?

If you’ve not had one before it’s a reasonable question. There are a number of muscle and tissue injuries that can cause pain, but knots are fairly common and can be easily resolved as I will also explain.

First, to describe what a knot feels like. When you touch the area that’s hurting it’s best described as a dense and hard lump just under the skin.

Some knots don’t feel tight, but when you press the area with the most pain you will feel the pain worsen as you press the muscle.

This is why you need to pinpoint the exact area that’s hurting rather than where you can feel a hard, or tight lump. It’s the area causing pain that needs to be addressed first.

Now you know it’s a knot in your back you probably want to know how to get rid of it, right?


5 of the Best Ways to Get Rid of a Knot in Your Back

Once you have identified the problem as a knot in your back you need to do something about it or it’s only going to worsen.

Here are the most effective ways you can work out that knot.

Massage/Physical Therapy

Either a professional therapist or a willing partner can help massage the knot out by using some simple massage techniques.

If you’re in considerable pain you may be referred to a physical therapist by your doctor. They will treat the knot and advise you on aftercare.

Muscle Rubs

Muscle rubs are designed to repair muscle and soft tissue injuries and will often be all you need to work a knot out.

If you’ve not used a muscle rub before please read the instructions and follow the directions carefully.


Some knots will reduce or disappear through quality rest. Try to avoid doing the activities that are causing the knots or which you suspect are aggravating them.

This means warm baths, sleeping and resting more, a little pampering won’t go amiss. Make the most of it and take the time to heal naturally.

Gentle Stretching

Knots are holding tension in the muscle fibers and soft tissues, by doing some light stretching exercises you can loosen the tension and reduce the knots.

Combining Heat and Cold Therapy

I’ve covered the benefits of heat therapy before and it’s a form of treatment I personally use as it’s easy to do, comforting, and heat penetrates deeply to the root of the issue.

I’ve also covered the benefits of cold therapy before. The cold constricts the blood vessels and reduces swelling.

While these treatments are excellent at solving different issues, when combined they are very effective at resolving knots in your back.

Alternate between a cold compress and a heat pack for 10 minutes at a time to reduce the swelling, pain, and loosen out the knot.

Final Thoughts

Hopefully I did a good enough job of describing what a does a knot in your back feel like, as well as providing some solutions to getting rid of any knots.

You don’t have to put up with painful knots. It only takes a few minutes a day and a little care and attention to get rid of them and get you back to feeling your best!

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