Man has pain in the neck and hips on the backKnots, also called muscle spasms or Charlie horses, can develop when a certain section of a muscle tightens up. A knot will form that cause extreme pain. Typically, these knots are produced due to poor posture, improper body mechanics, and lack of nutrients, injury or stress.

Muscles need to be well nourished and have proper blood flow to function at their best. When this does not happen, muscle fibers can cluster together to form painful knots. The muscles of the legs and lower back are the most common areas for knots to form.

There are ways to get rid of muscle knots in the lower back and help prevent them from reoccurring.

4 Ways to Get Rid Of Muscle Knots In The Lower Back

  1. Hot and Cold Therapy

Muscle knots that are caused by an injury should first be treated with cold. The cold therapy should be used for 15-20 minutes, 3-5 times a day for the first couple of days after the injury occurs. If the muscle is damaged, cold therapy can reduce any bleeding of the site. Commercial ice packs, frozen vegetable bags, or crushed ice wrapped in a cloth can all work as cold therapy.

Hot therapy works to increase blood flow which will speed healing and help the muscle to relax. Commercial heating pads, wet warmed towels, or a hot shower can be used. Hot therapy should be used for 15-20 minutes, 3-5 times a day until the muscle is no longer knotting.

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  1. Massages

Massage therapy is one of the best ways to reduce muscle knots in the lower back. Massaging the affected area can help circulate fresh blood that is rich in oxygen and other needed nutrients into the muscle, and remove waste products that have formed. Massage therapy is recommended for muscles that are injured but not damaged.

  1. Stretching

Muscle knots in the lower back are especially hard to release. Gentle stretching exercises can reduce already formed knots and help prevent them from reforming. Stretching the lower back will increase the blood circulation to the muscles and aid the lower back muscle to be more flexible, thereby, reducing the chance of injury.

To stretch the lower back, lie on your back on a 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 the back muscles stretch. Do not stretch to the point of pain — this can damage muscle. Hold this stretch for 20 to 30 seconds and repeat on the opposite leg. Stretch three times in a row, 3-5 times each day.


  1. Nutrition

Eating foods that contain the proper nutrition will help muscles form, grow, and perform at their best. Potassium is one of the most important nutrients that the muscle uses. Low levels of potassium can cause muscles to knot and cramp. Foods that are rich (more than 200 mg per serving) in potassium are; bananas, pistachios, papayas, raisins, oranges, and prune juice.

Getting rid of muscle knots in the lower back can be as simple as proper maintenance of muscle. By following these tips, you can drastically reduce and even eliminate your muscle knots.

What`s your tips to get rid of muscle knots? We would love to hear from you in the comment section below,

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