What Are Muscle Knots? Understanding the Cause of Your Back, Neck & Shoulder Pain
Many people seek deep tissue massage, sports remedial therapy, or back, neck, and shoulder massage because they feel knots in their muscles especially around the neck, shoulders, and lower back. These knots can develop due to poor posture, muscle overuse, imbalances, emotional or physical stress, and even past injuries. But what exactly are muscle knots, and how can you get relief from the tension and discomfort they cause?
What Are Muscle Knots?
Despite their name, muscle knots aren’t actually knots in the muscle fibres. The term refers to myofascial trigger points – tight, hypercontracted areas within the muscle tissue that feel lumpy or tender to the touch. These trigger points often cause pain and tension, and they can sometimes refer pain to other areas of the body.
Clinically, trigger points are thought to develop due to sustained muscle contraction or microtrauma, leading to poor circulation, localised inflammation, and the accumulation of metabolic waste. This creates a cycle of pain and dysfunction, making it harder for the muscle to relax.
Active vs. Latent Trigger Points & Why Do Muscle Knots Cause Pain?
Active trigger points: These are painful even when you’re at rest and can cause restricted movement, muscle weakness, and even disturbed sleep. If you feel persistent pain or discomfort, this is likely why you are seeking treatment.
Latent trigger points: These don’t cause pain unless pressed, but they can still restrict movement and contribute to stiffness.
For example, pressing on a trigger point your traps may cause a headache sensation due to referred pain patterns. This is why muscle knots can sometimes cause pain in seemingly unrelated areas.
Leading theories suggest that muscle knots overstimulate the nerves in the affected area, leading to hypersensitivity and pain signals being sent to the brain. It is also discussed that this can arise due to poor circulation and restricted blood flow around a trigger point result in metabolic waste buildup, leading to discomfort and inflammation.
Regardless of the exact mechanism, these trigger points can make daily activities more uncomfortable, whether it’s working at a desk, exercising, or even trying to sleep. Addressing them early is key to preventing long-term muscle dysfunction.
How to Reduce & Prevent Muscle Knots
While muscle knots are common, you can reduce their severity and frequency with the right strength, mobility, and recovery strategies. Here are some key ways to manage muscle tension effectively:
Improve Posture – Poor posture, especially from prolonged sitting, can lead to muscle imbalances. Regularly adjusting your workstation and taking breaks to move can help prevent tension buildup.
Stay Active & Stretch – A combination of strength training and mobility exercises helps keep muscles strong and flexible, reducing the likelihood of knots forming.
Prioritise Recovery – Poor sleep, dehydration, and stress can increase muscle tension. A balanced diet rich in magnesium (found in nuts, leafy greens, and whole grains) can help with muscle relaxation and reduce stiffness.
Regular Therapy & Self-Care – If you experience chronic tension, consider massage therapy, foam rolling, or acupuncture as part of your recovery routine
Best Treatments for Muscle Knots & Tension Relief
Professional treatments can significantly help release muscle knots and relieve back, neck, and shoulder pain. These include:
- Deep Tissue and Back, Neck & Shoulders Massage – Targets deep layers of muscle tension to improve circulation and flexibility
- Injury & Sports Remedial Massage – Helps with muscle recovery, injury prevention, and overall mobility.
- Cupping Therapy – Increases circulation to promote healing and reduce stiffness.
- Assisted Stretching – Helps lengthen tight muscles and restore movement.
If you’re struggling with persistent neck, shoulder, or lower back pain, seeking professional treatment alongside home-based strategies can make a significant difference in managing muscle tension and preventing future discomfort.
Muscle knots are a common cause of pain and stiffness, particularly in the back, neck, and shoulders. Whether they stem from posture issues, overuse, or stress, addressing them through massage, exercise, and lifestyle changes can help you feel better and move more freely.
If you’re looking for relief from chronic muscle tension or pain, book a professional treatment today and take the first step towards a pain-free, more mobile lifestyle.