How to get rid of muscle knots and pain in your lower back FAST

10 Ways To Fix Lower Back Pain FAST! Physical therapy tips and advice from Tone and Tighten.

What are muscle knots in your lower back? What are the best ways to relieve muscle knots in your lower back?

As a doctor of physical therapy, these are questions that I answer all day long. Today I wanted to share with you 10 things you can do right now at home to eliminate muscle knots in your lower back.

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How To Get Rid Of Muscle Knots In Your Lower Back

Heat - facilitates blood flow and causes knot to "release".
Stretching - promotes elongation and tissue relaxation in knotted areas.
Exercise - actively contracting and relaxing tight muscle fibers is great way to get them to "reset".
Massage - promotes blood flow and relaxation.
Trigger Point Therapy - helps muscle knot to "release and reset".
Postural Corrections - treat the cause of the pain, not just the symptoms.

WHAT ARE MUSCLE KNOTS?
Muscle knots are hard, sensitive areas in our muscles where the muscle is in a shortened, contracted state even when the muscle is supposed to be at rest.
These muscle knots are commonly found in our neck and shoulders, lower back, and hips and are a common condition that affect millions of people everyday.
They are often caused by weakness, injury, posture problems, and stress (these are just a few common causes).

HOW TO TREAT MUSCLE KNOTS
Keep in mind that treating your muscle knots can take some time. You didn’t develop them overnight; chances are they’re not going to go away overnight, also.
To treat your muscle knots you’ll need to focus on two things: "breaking up" the knotted tissue and calming down the inflamed nerves.
Below you’ll find a list of the most effective methods to alleviate your muscle knots at home.
Be sure to watch this video for demonstration and detailed instruction on each one of these interventions:

1. Heat: applying heat to an area causes capillaries to dilate, thereby promoting more blood flow into that area. Increasing blood flow to knotted muscle fibers can be an effective means of getting knots to release.
2. Stretching: as mentioned previously, muscle knots are areas of the muscle that fail to fully relax/elongate. Stretching the muscles in which these knots lie is an effective way to stretch out the knot, decrease tension, and decrease your pain.
3. Exercise: the stronger your back, the decreased pain you'll have overall. Period. So much of my day is spent demonstrating and recommending core exercises to people and the results really speak for themselves. Strengthening the muscles in your back will help to not only eliminate the muscle knots you have, but keep them from coming back as well.
4. Trigger Point Therapy: It's not uncommon to hear muscle knots referred to as "trigger points". This nomenclature simply means pain in one area that manifests itself in another. Muscle knots (or trigger points) respond well to "trigger point therapy" or a "trigger point release". This means you apply a pressure to the area of tight muscle fibers and then sustain that pressure until the knot "releases" or the fibers reset.
5. Postural Corrections: It's one thing to treat SYMPTOMS; it's quite another to treat the actual CAUSE of your pain. Oftentimes the knots you feel in your lower back are a symptom of a bigger issue and oftentimes that bigger issue is poor posture.

[valeriemarie]

Ty ty!! That first stretch gave more immediate relief then anything I’ve learned over the YEARS of chiropractors and physical therapy

[toneandtighten]

These are the best exercises and tips to get rid of muscle knots in your lower back. I give them to my patients all the time and I know they work! Thanks so much for watching on Tone and Tighten.

[anteandrovic]

this video was perfect.
well evplained, and used familiar yoga poses to target the problem.
Excellent work!.

[bedheaded]

This is my favourite ianns music video

[portiamanlapaz]

I agree 100% all your techniques and educating us all to treat back pain. Well explained. Praying that our eldest sister will do this so she can stand and walk again. God bless❤❤❤

[BrandiVintyB]

Oh dear Lawd, thank you So So Much for sharing this!! I'm literally in so much pain right now with these! I bend down, sweep, mop, and I get stuck bc it's so painful to stand back upright 🥴! Im 43, and Im feeling like I'm Way too too Young to Feel this Damn Old!

[aleje]

I just recently found your channel! I just want to say Thank You and your Wife!

[tobybriggs]

Great Stuff. Great Reminders from my therapy years ago. I forgot what to do in order, and this was a perfect example of my memory. Thankyou.

[tytlynnin]

underrated video! seen a buncha these vids and have chronic back pain but this guys detailed explanation has helped me understand and do these exercise correctly way to go

[ManjitSingh-nnso]

I have two muscle knots on both sides of my spine in lower back area. These knots are build up because of muscles tighten as i ride a motorcycle on daily basis near about 150 km a day. Till now i didn't know what to do but now on i will try these exercises .. and let you know its results.... Thanks a lot Doctor

[aamado]

Thank you. I have a ball of muscles in my lower back, you can see it as a ball on my low back and your video finally gave me release and relief. I can feel the ball of muscles loosening and the ball getting smaller and smaller. You took away my anxiety about this ball of muscles you can see in my lower back but you educated me and gave me the ability to heal myself...for that I am appreciative. You can count me as 1 person you helped today. Keep doing what you're doing. It may sound hokey....but You are making the qorld better in ur own way....👏🏿👏🏿

[steph_]

I’ve had a muscle knot for 2 years so I’m sure it’s permanent by now. Heat works great definitely invest in a heat pad

[douglaswarford]

I had mps for 15 months from a horrible repetitive strain injury. I’ve done other stretches by my god these stretches hit the spot so well. Thank you man I actually have relieve in my back

[bini]

Thank you So much Dr. for sharing all knowledge and surely I'm goona gice it a try to get rid of my lower back knots.👍👍🤝

[veronicamorales]

Thank u for the video. This is exactly what I'm going through. Knots on my right side. Lower back and upper glute. Omg I've been going through this for weeks and I can feel the knots jump. I'm in so much pain, it's horrible. Thanks for the tips. I do my own home therapy for lower back but I will start doing these news ones.

[valeriegrimm]

Thank you! Couldn't sleep due to the knot in my lower back and these exercises and stretches helped so much.

[celinebaptiste]

Thank you so much. I have a lot of muscle knots and i will follow those exercises

[npus]

Just wanted to say thank you for sharing this information. I tweaked my back from lifting weights, and the next morning, my back was super painful. I followed these exercises and my back felt better to the point I had mobility and wasn't painful. Again, thank you

[josecortez]

Had a muscle spasm due to bad shoes which caused muscle knot in lower back. This helped allot. Thank you

[JavierGarcia-dnzz]

GREAT AND PRACTICAL VIDEO--These exercises are the ones I remember being recommended the last time I had a severe lower back problem. Why I stopped doing them I don't know, but now that I have the same problem, except this time on my left side, I regret having stopped.I don't understand or agree with the thumbs down on this video, except that there will always be people "like that".