The 3 Most Effective Relievers of Muscle Knots in Back


Did you know that muscle knots in back can cause pain in other parts of your body? 

Back muscle knots can cause pain in your buttocks, bladder and lower spine and are often confudes with  bulging discs, sciatica or herniated discs.

What Are Muscle Knots?

Back muscle knots (also known as trigger points/myofascial pain syndrome) are characterized by muscle fibers that contract, but don’t release, causing tiny cramp and “knots”.

These trigger points may irritate the nerves around them and cause referred pain, especially in the pelvic area.

But These Cramps don’t feel so “tiny” do they?

Oh, the pain. It can really be unbearable.

Modern medicine experts don’t really know the direct cause of muscle knots, but it’s assumed that they are caused by a muscle trauma, injury, or sudden over-use of the muscles.

How to Self-Diagnose Back Muscle Knots

Well, muscle knots can usually be felt under the skin. When you press them, the pain gets worse. Muscle knots are often swollen (at least a little) and feel hard when you touch them.

Are There Alternatives for the Medications and Injections?

As always, the answer is yes.

Your doctor may have “forgotten” to mention this, but you don’t have to swallow yet another muscle-relaxant or endure a trigger point injection to release those awfully painful muscle knots in your back.

And you don’t have to hire a personal massage therapist either (unless you can afford it, in which case go ahead. I would…)

The 3 Best Natural Pain Relievers

These alternatives may require a bit more “work” than popping a pill or injecting questionable stuff into to your body, but they are safe, free of side-effects, natural, and can be even more effective.

1. Self-Massage Tools

Body Back Buddy

Body Back Buddy

Massage is definitely one of the best ways to relieve back muscle knots, as we all know.

But, most of us can not afford paying a massage therapist every time our back hurts, right?

This is what self-massage tools were invented for.

The most popular ones are the Body Back Body and the Theracane, both of them are recommended by physical therapists, massage therapists and chiropractors.

Both of them have about 10 knobs on them, which you use to apply pressure to your trigger points, relax the muscle knots and boost circulation to the area.

Both of them are light weight and easy to use.

How to Use Self Massage Tools?

You simply hook the Body Back Buddy or the Theracane over your shoulder or around your side and hold it by the handles so that the knob touched your trigger point.

Then you push away from your body with your lower or outside hand while guiding the knob with the upper or inside hand.

Stick with a comfortable pressure for 10 to 30 seconds and return to the treated area 3 to 4 times each session.

You may be shocked to see how you feel better instantly, and after a few sessions you can move better, use your muscles and even drive pain-free.

The Body Back Buddy costs about 40$ on Amazon. The Theracane is on discount on Amazon right now – only 34$, down from 47$.

In my opinion this is a low price to pay for such a great tool, available to you 24/7.

2. Trigger Point Foam Roller

Grid Trigger Point Foam Roller

Grid Trigger Point Foam Roller

Unlike a regular foam roller, trigger point foam rollers are compact, heavy-duty foam rollers with different patterns on the surface for a variety of manipulations and applications.

They really put the regular foam rollers to shame. They won’t crumble apart after a few weeks of use and they can really be helpful for your sore muscles.

Simply lie down on the roller and move around until you feel the pressure on your muscle knot. Roll over the painful area for about 30 seconds and repeat 3 times.

The Grid Foam Roller (my personal favorite) comes with a great guide on how to use it on different parts of the body, which is very helpful.

You can see my detailed review for the Grid Foam Roller – HERE.

3. Infrared Heating Pad (Saved the Best for Last)

Infrared heating pad

Infrared heating pad

An infrared heating pad is probably the least known muscle knots reliever, yet the most effective one in my experience.


First, it’s highly effective. For me it works every time, and you’ll have trouble finding even one person claiming that an infrared heating pad hasn’t helped relieve their pain – Any kind of pain – Without medication.

Second, it requires for you to do…absolutely nothing.

All you have to do is take a 30 minute nap while you’re on it. Or read a book. Or watch television.

While you’re enjoying your little break from life, the deep penetrating and healing infrared rays will increase your blood circulation all the way to your bones and help your body un-knot your knots, naturally and safely.

My infrared heating pad (I also have a full body mat) has made my home much more popular in the last few years.

(And now may be the time to get a little message through to my relatives – Get your own!)

It can be used to relieve any type of pain, anywhere in your body, safely and naturally. And it has many other amazing uses (detox, weight loss, heart health, circulation problems, chronic illness and more) which I’ve written about many times.

You can see more about infrared light therapy many uses and benefits – In this article, and why I think it’s the ultimate back pain reliever of all time – HERE.

How about you? What’s the most effective muscle knots reliever you ever tried?

To your health & happiness,





PAID ENDORSEMENT DISCLOSURE: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog..


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