5 Essential Steps to Get Rid of Knots in Your Lower Back

If you are currently struggling with a painful lower back then you will be all too aware how annoying this can be. It is a condition that can also seriously restrict your lifestyle, so the sooner you get it sorted out the better.

One of the big issues in this respect is that of painful knots forming and making life a bit of a misery.

There are a number of reasons why this could happen, from sitting in a poor posture for too long to having a fall or over-doing it while working out. Lower back knots can also seem to appear for no good reason as well.

5 Essential Steps to Get Rid of Knots in Your Lower Back

Thankfully, there are a few different ways of getting rid of those horrible knots that can prove to be very effective. Which of the following solutions do you think would be best for you right now?

1. Get a Massage or Apply Pressure

You may find that you get some instant relief by applying light but firm pressure to the knot or by getting a massage. The starting point is to find it, so you will want to explore the area with your fingertips until you find the knot.

5 Essential Steps to Get Rid of Knots in Your Lower BackThis is likely to be a tough, compact area of muscle. However, the easiest way to identify it is by simply looking out for the spot where you feel pain when you touch it.

At this point you can try applying pressure for a minute or so, to see if it helps ease the back pain. If it doesn’t then a gentle but firm massage could do the trick instead.

You may be able to provide the massage yourself but it is more likely to be effective if you get someone else to do it. A friend can do this if it is your only option but ideally you will get an expert to do it instead.

The massage should involve firm, circular motions but it shouldn’t be so hard that it hurts you. The using of a warming oil or lotion could be particularly useful.

The relaxing nature of a good massage means that this is also a fine way of feeling at ease and ready to take on the world again.

2. Try a Heating Pad

Among the many benefits of heating pads, this type of product is ideal for making your back feel a lot better very quickly and effortlessly. This device will give your back a deep, penetrating warmth that helps to relax the muscles and loosen them up.

There is a very good chance that using a heating pad gives you fast relief from the pain, while it will also help to avoid future muscle contractions in the same area, so check out some heating pad reviews now. If your lower back pain has been causing you trouble in getting to sleep then the warm, soothing effect of the pad could be ideal in making you enjoy a better night’s sleep with a lot more comfort.

If you are choosing a new pad specifically for this reason then be sure to look for a model that is big enough to cover the affected and that looks comfortable to use as well.

When you don’t have access to a good heating pad then you might find that soaking for a while in a warm bath has a similar effect. However, this approach isn’t quite as good in targeting the right area, while finding a comfortable position can be a lot more difficult to do as well.

If you tend to suffer from back problems cropping up from time to time then it makes sense to have a heating pad at home that you can use at any time to alleviate the pain right away and without any delay.

The opposite approach can also work, with a cold pack being applied to the sore area instead of heat. This is particularly appropriate when the pain has been caused by an accident or injury.

3. Use a Foam Roller

Another option worth considering is that of using a foam roller. This might seem like an overly simplistic approach but it can work marvellously well in in some cases.

To get this right you just need to get a basic foam roller and put it flat on the ground. You then need to lie on top of it so that either end is pointing out from your side at right angles to your body.

You should be lying looking up. You can spend half a minute or so rolling slowly across the roller.

Be careful when the pain in in your lower back, as using it too far down your body can cause problems. Ideally, you will keep it higher up your back and see if that solves the issues.

Another way of doing this is by using a tennis ball instead of the foam roller. This works on the same sort of principle but obviously covers a far smaller area of your back.

4. Try Yoga

Many people have found that yoga has given them a lasting and highly enjoyable way of sorting out their back pain. Stretching your body probably won’t get rid of the knots instantly but it could reduce the pain.

It will also greatly lower the chance of you getting more lower back problems in the future. By stretching regularly you will help to stop problems building up and knots forming.

The downward facing dog, the child’s posture, the mountain and the pigeon poses are all excellent at helping you to keep a healthy and supple back.

If you don’t fancy the idea of doing yoga then carrying out some simple stretching exercises can give you pretty much the same benefits. You can do these while you are at home or even while you are sitting in your chair at work.

5. Get Some Aerobic Exercise

It could be that adding some more aerobic exercise to your lifestyle gives you relief from your lower back pain. As with yoga, this will help you to avoid future problems, although it won’t give you instant relief or get rid of the knots right away.

Swimming is a particularly good exercise for strengthening your back and avoiding knots there from now on. If you prefer the idea of going to the gym then try to avoid lifting heavy weights or carrying out other strenuous exercises until you feel that your back is fit and healthy again.

Activities such as salsa and zumba are also great at loosening up your back and making it suppler. You won’t want to take a highly energetic class while you are suffering from a horribly sore lower back but you could start by moving and dancing a little at home.

As with yoga, this is an activity that will do a great job in keeping lower back knots at bay from now on. You can look to get started with maybe 20 to 30 minutes of exercise at a time, with the option of building up to longer periods once you feel fitter and healthier.


The simple truth is that a clever combination of these activities can give you a healthier back from this moment onwards.
For example, you might use a good quality heating pad to get instant relief but then start carrying out yoga or aerobic exercise to give a long-term solution.

Given the pain and discomfort that this condition causes, it is definitely worth finding a way of dealing with it that suits you both now and in the future.