By using our site, you agree fly yoga pose our cookie policy. This article was co-authored by Jasper Sidhu, DC. Sidhu is a Chiropractor in Toronto with more than 20 years of experience. He received his DC from Canadian Memorial Chiropractic College in 1994, and later completed a 3 year Certification in Rehabilitation.

There are 37 references cited in this article, which can be found at the bottom of the page. Whether you lift weights for a living or you sit at your computer for eight hours a day, you’re susceptible to getting those pesky knots in your back. They’re commonly found in the trapezius muscle, a large muscle that extends from the base of your skull down your back and out to your shoulder. Most knots occur in your upper back and shoulder area. Massage the knot by applying pressure along the knot. Gently rub the knot in a circular motion using your fingertips.

Apply light pressure, but not so much that it hurts. This may help release tense muscle fibers. You may also find that simply pressing on the knot helps relieve the pain. If it is difficult or impossible for you to massage the knot yourself, ask a friend to help you.

Enlist the help of a tennis ball. You can do this either leaning against the wall or lying down. Either way, put the tennis ball between you and the hard surface. Line it up on top of the point where you feel the most pressure.

You may feel discomfort at first, but it should subside as you continue to apply pressure. You can use other types of balls, but firmer balls such as racquetballs may apply too much pressure, at least at first. Foam rollers operate on the same principle as the tennis ball across a wider area. They can help release tense and tight muscles. They’re usually a couple of feet long and look like thick pool noodles. Place the foam roller on the ground horizontally.