How To Release Knots In Your Back

As someone who exercises regularly, holds babies on a daily basis, and has a mild case of scoliosis, I get a lot of knots in my back.

Perhaps you can relate?

If you ever feel discomfort due to neck tension, headaches, lower back pain, stiffness, tight shoulders, or jaw pain, learning to release knots in your back can help ease your pain without spending hundreds of dollars on massages or relying on pain killers to get through the day.

Now don’t get me wrong, I’m a HUGE supporter of regular massages (if you’ve been looking for someone to give you permission to splurge, this is it!), but I also know that weekly massages aren’t always realistic.

I put together a quick video to show you how to release knots in your back using a tennis ball, massage ball, or any other small ball you have lying around the house.

I hope you find it helpful!

In this video I used the sFera Therapy Massage Ball Set which comes with a helpful tutorial. I keep these balls in my living room and use them when I’m down on the floor playing with my kids. They love them, I love them, it’s a win-win!


Note: I received the props in this video free of charge and affiliate links are used within this post.

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  1. Abubakkar Sithik 1 year ago

    This video is very clear and has some useful information.

  2. Michelle Kirsch 1 year ago

    This is great! I’m a mom of 2 and I always have knots in my shoulders! I love my foam roller, but I’m going to try a tennis ball now too. Thanks!

  3. Ashish 1 year ago

    Whether you lift weights for a active or you sit at your computer for eight hours a day, you’re affected to accepting those annoying knots in your back. Here are some few Tips.

    Massage the bond applying burden forth the knot. You can as well lay down and cycle your aback over a tennis ball. Added ↓

    Try accomplishing the “seal” stretch, some accept rolls, or binding your amateur together. ↓

    Try added techniques. Apply an ice backpack if it’s due to an injury, and a calefaction backpack if the anatomy are tight. ↓

    Maintain acceptable aspect at all times, and accede demography yoga. ↓

    Consult your doctor if the affliction is abiding or lasts for added than a few weeks.

    1. Massaging the knot away
    2. Massage the knot by applying pressure along the knot.
    3. Enlist the help of a tennis ball.
    4. Get a foam roller.
    5. Extend your reach.

    2. Stretching the knot out

    Do stretching exercises to lengthen the muscles.

    Perform shoulder rolls.

    Stretch your shoulders by moving your elbows.
    Squeeze your shoulders together.
    Stretch your shoulder with your other arm.
    Try “tuck and rolls.
    Do the knee-to-chest stretch.
    Use some movements from Pilates.
    Interlock your hands and stretch them in front of you.
    Stretch your neck.

    Thanks for the sharing this Video.

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