Persistent stress on the muscles of your neck may cause muscle knots to develop. A knot in neck may feel very tender and turn quite painful when you’re under stress. The good thing is that you can get rid of these knots in neck through massage techniques, stretches and heat application. Keep reading to learn how to get rid of knots in neck by making and following a proper treatment plan.

What Is Knot in Neck?

There are certain points within a muscle where contracted fiber release in certain situations. Sometimes these fibers fail to release and turn into muscle knots instead. A knot in neck may hurt you in different ways – they usually hurt when you apply pressure externally, but they may also transfer pain to other non-localized areas by sending signals along your neural pathways. Whatever your condition, you can learn how to get rid of knots in neck and follow certain techniques to make things manageable.

Causes of Knot In Neck

In order to identify the best treatment option, it is important to first determine the underlying causes of knots in neck. This may happen due to one of the following reasons:


You may end up developing a knot in neck after acute trauma, such as sports injuries and bad falls that put strain on your muscles and joints.


Postural Stress

You may develop these muscle knots by sitting too long in a poor posture or sitting without any proper support.



Certain sports activities and strenuous exercises, such as lifting weights, may lead to the development of muscle knots in your neck, shoulder or upper back.


Medical Conditions

Certain underlying medical conditions may also cause muscle knots. You may notice muscle knots due to neck lumps. These lumps are usually enlarged lymph nodes, caused by viral or bacterial infections. If you’re noticing lumps at the front of your neck, this could be due to an injury or torticollis. Lumps underneath your skin are the outcome of cysts. It is important to have your neck lumps checked by a doctor.

How to Get Rid of Knots in Neck

The following options are available to help you get rid of knots in neck.


If you have recently discovered a knot in your neck and you think it doesn’t require any assistance, you can consider massaging it at home.

Use your fingertips to rub the knots in a circular motion. Repeat it for a few minutes. You may also consider rubbing it back and forth to see if it offers some pain relief or not.

Avoid rubbing too hard. If you’re feeling pain, that may be because you’re putting too much pressure. Massage the affected area at least five times a day, but for no more than five minutes each time. Continue if you’re not experiencing more pain.

Click the following link to watch a video that shows how to massage your neck in the right way.


Rolling a Tennis Ball

Massaging alone will help relieve pain, but sometimes, it feels better to roll a tennis ball on your affected area to find relief.

Place a tennis ball on the floor. Lie down in a way that the ball is right beneath your neck and close to your muscle knot in neck. Adjust your body position to feel good pressure on your knot. Slowly move your body up and down, and from side to side to release tension and loosen the knot.


Heating Pad

You may consider using a heating pad to encourage blood flow and loosen the knot. The use of a heating pad can also improve your healing time by encouraging the flow of oxygen, blood, and nutrients to the affected area. You can place a heating pad directly on your muscle knots for a few minutes or use a clean towel soaked in hot water to apply some heat on the affected area.


Manual Cervical Traction

You can also ease your tight muscles by applying gentle traction to the affected area. This can also release compressed blood vessels and pinched nerves.

Start by lying down on your back with a folded towel placed under your head. Make sure the towel is under the rear part of your skull. Ask your friend to pull your neck by his hand or a towel. You need to maintain this position for a couple of minutes.


Soak in Epsom Salt

Soaking your neck in Epsom salt (magnesium sulfate) will also help release muscle pain and aches. You can simply add some Epsom salt to your bathtub and relax in it. Soak your neck in the bath for at least 20 minutes, which gives the magnesium enough time to penetrate into your skin.


Neck Stretches

Sometimes the underlying cause of muscle knots is inflammation or tension in your shoulder and neck muscles. If that’s the case, you may consider stretching your neck gently to ease your tight muscles. It is a good idea to talk to your doctor before you start performing any neck stretches.

For a simple stretch, you should bend your neck forward and press your chin gently toward your chest. Make sure to keep your shoulders straight all the time. Stay in the same position for a few seconds and then turn your head to one side. Try to look over your shoulder to feel a light pull. Hold this position for 20 seconds and then repeat.

Watch the following video to learn how to perform neck stretches properly.


Good Posture

You should practice good posture, especially if your work involves sitting at a computer for extended hours. Use a pillow to support your back and keep your monitor at eye level.


When to See a Doctor

You should be able to find some relief after trying the above options, but you must call your doctor if your muscle knot is causing severe pain or isn’t getting better. See your doctor if your neck pain has started radiating down your legs and arms. It is also important to contact your doctor if you have a knot in your neck and experiencing loss of control of your bladder or bowels.


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