Muscle knot in back

doorki
doorki Posts: 2,576 Member
edited November 2024 in Fitness and Exercise
Hi,

I pulled or knotted a muscle doing jumping jacks at boxing last night. Now, I can't barely move without pain on that side. It hurts when I am coming back up from bending over (makes it hard to pick up my kids lol) and to get out of bed and such. Anyone know of any stretches and anything that I can do to alleviate this?

Thanks in advance

Replies

  • trlrnrgrl
    trlrnrgrl Posts: 80
    Have you tried putting an ice pack on it? Sometimes that can help, along with rest. If you actually pulled or strained a muscle, stretching it may cause more damage (? I'm not a doc or PT, though, so take that with a grain of salt). Alternatively, depending on the type of injury, a heating pad might help.

    Where in your back is the pain located? If it's along the spine somewhere, it could also be a disc injury and not muscular. In this case, heat might feel better.

    If it's truly only a knot in your muscle, massage can really help. But, I wouldn't think you'd want to massage a muscle injury, so it's important to know the nature and location of the problem.
  • doorki
    doorki Posts: 2,576 Member
    I've been using icyhot and advil as a home treatment. It is middle back just right of the spine just below the shoulder blade.

    thanks
  • JJinWI
    JJinWI Posts: 197 Member
    I get knots in my back often - mainly in the upper part around the shoulder blade. You could try rolling on a tennis ball, either on the floor, or up against the wall. You mention you have kids - not sure how old. I have my 8 yr. old daugher walk on my back (in fact, just yesterday). She's about 65 lbs and has "magic feet" (as she calls them). I'm usually a little more sore after she is done, but the next day I feel amazing!

    Not sure I'd do the above with a pulled muscle, though. Hopefully, you feel better fast. That type of pain is so annoying!
This discussion has been closed.

Categories