What Causes Muscle Knots In Your Upper Back?

What IS the most common cause of muscle knots in your upper back?

When muscles are stretched too far too often they develop “knots.”  Those knots are a special type of contraction that keep the muscles from being stretched too far and injured. This is the most common cause of muscle knots.

This type of knot doesn’t relax well when someone presses on it.  It cannot relax because it’s already stretched too far.

A different type of knot occurs when you are actively using a muscle.  For instance, if you are carrying something that causes you to hike your shoulder and get a knot on the top of your shoulder.  That knot is a ‘normal’ contraction and will respond well to pressure.

What’s inside muscle knots?

Nothing but muscle tissue is inside.  There are some chemical changes in the tissues but there is nothing to squeeze or cut out.

How can you get rid of those miserable knots in your upper back?

The over-stretched type of knot needs treatment in many places to help it relax.  You cannot have someone blast away on it because it can’t relax that way.  Rather, you have to go on a search for tight and tender areas that surround the knot.  After you relax those muscles then the knot can relax, too.

The most common places to find tight muscles that are causing your upper back knots are:

  • On the front side of your ribs.
  • On the side of your ribs.
  • Lower on your back, below your arm pit.
  • On your upper arm.
  • Your upper chest where it attaches to your arm.
  • Your neck muscles.

Press into those areas looking for tightness and tenderness.  Press into the muscle not just the skin.  Pressure is a type of massage that can help those areas relax.

If you can’t effectively massage or press into those areas a skilled massage therapist can help.  But be careful:  If a therapist is not very skilled he or she will blast away on the knot and it won’t help.  You may have to direct the therapist where to work  if that is the case or just go to someone else.

You can discover more about getting rid of those miserable knots in your upper back by downloading a free report from me at Knots In Your Back.

The hardest area for you yourself to help relax are the muscles on your neck.  When you move your arms, they tend to tighten.  I cover those muscles in the Knots In Your Back program.

You can also find lots of articles about the knots in your upper back at Simple Back Pain Relief.






Muscle Strain In Your Upper Back–Why Do You Have Tight Shoulder Muscles?

I’ll bet you have tight muscles in your upper back and neck.  That’s called muscle strain and most people have it.

Some people have it all the time and some people only have it occasionally.

What Causes Muscle Strain?

Your head is supposed to sit over your spine just like a toddler’s head does.  The problem is, for one reason or another, when we are passed toddlerhood, our heads move forward.

Your head is heavy!  Now your muscles have to work to hold up your heavy head.  When you were a toddler your spine bones held it up.

The job of bones is to hold us in the correct place.  However, when we get out of the correct, neutral posture then your muscles take over the job of bones.

And that’s not the job of muscles.  Their job is to help you move not to hold you up.

So your muscles get strained.  They are working too hard.  They are not happy.

Your tight shoulder muscles are a symptom; they are complaining.  That’s what symptoms are:  complaints.

How Can You Get Rid Of Muscle Strain?

1.  Take the strain off the neck and back muscles by improving your posture.  Sit up straight.  Stand up straight.  How can you do that?  Lift your breastbone.  Pretend there is a string attached to your breastbone and it is pulling you up to the sky.

2.  Strengthen your back muscles.  The muscles in the front of your body are already tight and short even though they don’t complain.

3.  Stretch the muscles in the front of your body.

You can learn an easy way to do #2 and #3 by watching this little video.

And here are 6 ways to help your shoulders relax:  http://www.simplebackpainrelief.com/upper-back-pain/shoulder-pain/tight-shoulders-here-are-6-ways-to-help-your-shoulders-relax/ 

There are lots of upper back pain relief articles at that website.  Spend some time and look around.  You CAN get rid of the muscles strain in your upper back naturally.


Bodies Need Balance–Strong Chest Muscles Can Cause Knots In Your Back

Knots in your back can be caused by overstretch of back muscles.  When the back muscles are overstretched they complain.  They get knots or give you pain in some other way.

Poor posture is the most common cause for upper back muscle strain but here’s another aggravating factor.

This note came to me from a reader who had muscle knots in his back.

I discovered that my pain came from unbalanced exercise. I have in the past and was again doing a push-up regimen. Without strengthening the counter-balancing upper back muscles, my push-ups were causing imbalance and thus pain. I’m now doing a more balanced workout and feeling fine.

It’s much more common that our back muscles are weak.  If you spend lots of time on the chest muscles making them look and be big and strong, they can easily overrule your back muscles.

We need strong back sides from the knees to the base of the skull.  That will help keep you from having knots in your back.

There are many more articles for you at Simple Back Pain Relief.com  Check it out!  🙂


You Can Get Rid Of Your Upper Back Pain Naturally

Do you have knots in your upper back, headaches or strain in your shoulder muscles?  Or do you have any other upper body pain?

I have good news for you!

This type of pain is almost always caused by your muscles or your posture.  And they can be corrected naturally and relatively easily. 🙂

Sometimes people notice an immediate change.

I got an email last Continue reading


How Do You Strain Your Upper Back Muscles?

Got an achy upper back?  Neck hurts?  Wondering how that happened?

Here’s the link to an article at Simple Back Pain Relief that will give you answers to that burning question.  (Sometimes it does feel like those neck muscles are burning, doesn’t it?  Muscles can feel like that.)

Just click the link, right below.