Muscle Knots
Soosannah
Posts: 270 Member
I have had a knot in my lower back just right of my spine and just above my bum for about a week. It feels like the awful knots I get in my upper back/shoulders from time to time when the muscle gets "too tight". I have been doing yoga and foam roller after lifting, hot baths/showers and trying to knead it out myself. It has loosened a lot with that. It isn't painful in day to day life, I dont have trouble bending, turning, or any kind of moves that involve that muscle so I really dont think it is a strain. It only hurts if I mush on that one spot not the surrounding muscle.
I know I really need a professional massage, it has been awhile, but I used all my monthly splurge money on this here laptop :bigsmile: so it will have to wait.
For you foam roller experts (Im a total noob) any suggested moves? I have been laying it horizontal and just rolling like crazy while slightly turning my torso to hit that spot. Dont know if it is right or wrong, but it feels good afterwards, not so much during and that has helped to loosen it up. Also lay on my back on my stability ball and just stretch stretch stretch.
Any other suggestions to get those muscles loosened up? I do yoga poses that target the back(cat, cow, camel, childs), what are some of your favs?
Thanks for the help!
I know I really need a professional massage, it has been awhile, but I used all my monthly splurge money on this here laptop :bigsmile: so it will have to wait.
For you foam roller experts (Im a total noob) any suggested moves? I have been laying it horizontal and just rolling like crazy while slightly turning my torso to hit that spot. Dont know if it is right or wrong, but it feels good afterwards, not so much during and that has helped to loosen it up. Also lay on my back on my stability ball and just stretch stretch stretch.
Any other suggestions to get those muscles loosened up? I do yoga poses that target the back(cat, cow, camel, childs), what are some of your favs?
Thanks for the help!
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Replies
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That's called a trigger point, and the only home-spun way that I know to be rid of these is direct pressure ... which hurts. So. Much.
But feels soooooo much better afterwards.
I get them in my shoulders all the time from mouse clicking/typing. You should hear me scream like a little girl when my husband puts the end of my foam roller on them to loosen them up.]
Ye-owch!
Also, those shiatsu massage ball thingies (even better with infrared head) are amazing for trigger points. Hurts so good! Homedics makes a neck pillow that I use, but for my shoulders, and it also works great further down the spine.
I actually got a massage once where the dude had converted one of those electric rotatory belt sanders into a massaging device by eliminating the rotatory movement and just letting it vibrate. I kid you not. That was [/b]awesome[/b]. Saved him some muscle soreness and got the job done quite nicely far as deep tissue goes.0 -
That's called a trigger point, and the only home-spun way that I know to be rid of these is direct pressure ... which hurts. So. Much.
But feels soooooo much better afterwards.
I get them in my shoulders all the time from mouse clicking/typing. You should hear me scream like a little girl when my husband puts the end of my foam roller on them to loosen them up.]
Ye-owch!
Also, those shiatsu massage ball thingies (even better with infrared head) are amazing for trigger points. Hurts so good! Homedics makes a neck pillow that I use, but for my shoulders, and it also works great further down the spine.
I actually got a massage once where the dude had converted one of those electric rotatory belt sanders into a massaging device by eliminating the rotatory movement and just letting it vibrate. I kid you not. That was [/b]awesome[/b]. Saved him some muscle soreness and got the job done quite nicely far as deep tissue goes.
Yes it is quite painful when I am rolling or kneading. I think with a little more work I may get it taken care of. It was super tight a few days ago, but feels kind of more squishy now. I have one in my right shoulder blade right now, but I am so used to those. I can usually knead them out with the corner of the door or the corner of the fridge (the rounded corners work so much better). The one in my lower back is in awkward position to get it on the fridge or I swear I would have been humping the fridge with my back like there was no tomorrow.
As long as it is not causing any pain in my day to day life I am going to keep on with home treatments. If it gets any worse or starts radiating or anything like that I will definitely see a doc because my back is my job!!0 -
That's called a trigger point, and the only home-spun way that I know to be rid of these is direct pressure ... which hurts. So. Much.
Agree! I use a lacrosse ball. You have to put it directly on the spot, and hold it there while you feel like you want to scream, and keep holding it until it 'releases'... basically turns from a sharp killing pain to a dull pain. It could take honestly 3-5 minutes to loosen.
OR if you feel like being fancy you can get one of these
Foam rolling is better for tight muscles or myofasical release, sustained pressure for trigger points.0 -
That's called a trigger point, and the only home-spun way that I know to be rid of these is direct pressure ... which hurts. So. Much.
Agree! I use a lacrosse ball. You have to put it directly on the spot, and hold it there while you feel like you want to scream, and keep holding it until it 'releases'... basically turns from a sharp killing pain to a dull pain. It could take honestly 3-5 minutes to loosen.
OR if you feel like being fancy you can get one of these
Foam rolling is better for tight muscles or myofasical release, sustained pressure for trigger points.
Never thought about using a ball, duh on my part. I think the dogs have a hard one that is slightly larger than a tennis ball, may have to steal it and use it lol. I do know they have a tennis ball on a rope lol. I will be pilfering through dog toys tomorrow.
And seriously considering getting some type of shiatsu massager just to make my back feel good and see if I cant avoid some of these knots.0 -
OR if you feel like being fancy you can get one of these
Foam rolling is better for tight muscles or myofasical release, sustained pressure for trigger points.
wow have they airbrushed away the whole of the top of her hip?!0 -
What the others said about trigger points.
I'd try lying on the tennis ball, with the ball under the trigger point, and gradually increase the amount of weight you're resting on it until the pain eases. Just be grateful that with all the lifting you've been doing, you'll be strong enough to support your own weight!
ETA Acupuncture would also work, but is not a home remedy...0 -
OR if you feel like being fancy you can get one of these
Foam rolling is better for tight muscles or myofasical release, sustained pressure for trigger points.
wow have they airbrushed away the whole of the top of her hip?!
Haha I didnt even notice that but I so see what you are talking about.0 -
What the others said about trigger points.
I'd try lying on the tennis ball, with the ball under the trigger point, and gradually increase the amount of weight you're resting on it until the pain eases.
^^^^^^Yep, this, I have one of those slightly spiky looking tennis ball sized massage balls. If you can reach your back or lie back or lean back onto it, to massage the hard section, it has a better chance of releasing the tightness. Only other thing is sports massage and a lot of yelling/groaning and grimacing...0 -
Someone posted this link earlier for how to foam roll, and it seems comprehensive. It also discusses pausing on trigger points when needed.
http://www.youtube.com/watch?v=KE5na0zvVMg 0
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