5 Ways to Get Rid of Muscle Knots in the Lower BackKnots — also called muscle spasms or trigger points — develop when a specific part of a muscle tightens up. These knots can be caused by poor posture, improper body mechanics, injuries or even stress. Several techniques can be used to decrease knots in your lower back muscles.

Normally, muscles are able to function best when they are well nourished and have proper blood circulation.  As we get stressed or overworked, certain muscle fibers cluster together and form a knot. While these knots are initially harmless, they can eventually become painful. This pain is referred to as a myofascial trigger point. Fortunately, there are ways to get rid of these knots and prevent them from coming back.


  1. Cold Application

Muscle knots that are caused by a specific injury — such as lifting a box that is too heavy — should initially be treated with cold. Apply a cold pack to the knotted muscle for 15 to 20 minutes, three to five times each day for the first two to three days after injury. Use a frozen bag of vegetables or a commercial ice pack. The cold pack technique will decrease blood flow to the area, thus reducing inflammation and pain. If the knotted muscle is also damaged, cold treatments will decrease any bleeding in the injured area.

  1. Heat Application

Heat application is an effective technique for reducing muscle knots in your lower back. Heat increases blood flow to the knotted muscle, which will help it relax. Apply heat with a heating pad or a wet towel warmed for 30 seconds in the microwave or stand in a hot shower. Heat your back for 15 to 20 minutes, three to five times each day until your muscle is no longer knotted.

  1. Massages

Massage can be an effective technique for reducing knots in your lower back muscles, but massaging your own back can be a challenge. Using a massage chair  or back massager can solve that problem.

Manual pressure applied to the knotted area increases blood flow and removes waste products from the muscle.

  1. Stretching

Gentle stretching can reduce knots in your lower back muscles. To stretch your lower back, lie on your back on the floor or another firm surface. Bend one knee and bring it toward your chest. Gently pull your knee closer to your chest with your hands until you feel your tight muscles stretch. Do not stretch to the point of pain — this can damage your muscles. Hold this stretch for 20 to 30 seconds and repeat on the opposite leg. Stretch three times in a row, three to five times each day.

  1. Proper Nutrition

Low potassium levels contribute to the formation of muscle knots or tension. Because bananas have a high source of potassium, including them in your diet will be an excellent way to prevent muscle cramps or adhesions. Other potassium rich foods include: avocados, dried apricots, pistachios and fish. Maintaining a proper diet is essential for muscle health.