Muscle knots are common and can occur anywhere on the body. They can cause aching and pain in the muscles and joints. When examining a muscle knot also known as myofascial trigger points, it can feel swollen, tense, or like a bump. A particular area where these knots present is in the low back. This happens from excessive wear-and-tear on the lower spine from work, school, daily tasks, and chores. This causes the muscle fibers to tear, and with restricted or no time to rest the area and let it heal properly leads to the fibers bunching/clumping together forming a painful knot.11860 Vista Del Sol, Ste. 128 Lower Back Muscle Knots Can Be Broken Down With Chiropractic

Muscle Knots In The Lower Back

A muscle knot in the lower back causes aching, soreness, and full-on pain. They tighten and contract even when the muscle is resting. The affected area often becomes inflamed or swollen causing pain and aches to radiate/spread to the gluteal muscles, as well.

Development

These knots develop when the tissue fibers pull apart and bunch up together. They start to stick together and with time the area becomes thicker. This results in the muscle knot. They can be caused by:

  • Stress
  • Tension
  • Poor posture
  • Muscle overuse
  • Muscle strain
  • Sedentary habits

Body dehydration and an unhealthy diet can also contribute to muscle knots. They look like a small bump under the skin. The bump can be red and is usually tender/sore when touched. However, not all muscle knots are visible, but when touched there is soreness and/or pain.

Do They Go Away?

They can go away on their own, but this comes from proper rest and recovery time. However, muscle knots should not be ignored, as even the smallest knot can compress surrounding nerves and muscle tissues. This can cause irritation and weakness. Larger muscle knots could cause movement/mobility issues.

Therapies

Stretching

Stretching will help stretch out and release tight muscle knots. Stretching loosens the muscle fibers and prevents them from becoming attached. Stretches to release a muscle knot include:

Start with these simple stretches/exercises and slowly work up to more vigorous ones.

Chiropractic Care

Chiropractic care can break down muscle knots through various adjustments. They are experts on the musculoskeletal system and understand where the problem is occurring along with the connected muscles.

  • A chiropractor will palpate the spot where the most pain presents and the surrounding area.
  • They will begin with a soft massage. This warms up the area getting the blood circulating. The blood circulation helps prevent pain making the adjustment/s far more effective.
  • Then pressing on nearby joints that the muscle knot is connected to breaks up the tight fibers.
  • Then the section/area is stretched out. This extends the fibers and prevents them from winding back into a knot.
  • They will recommend stretches and exercises

Therapeutic Massage

A massage helps to release tension and encourages muscle knots to loosen up and break down. A massage therapist will perform a deep tissue massage or a Swedish massage. Massage helps to release endorphins, which are the body’s natural painkiller. These calm the body and reduce pain. They will also recommend simple massages at home. These can include:

  • Rolling a massage ball/roller on the muscle knot
  • Self-massage using the fingers in circular motions on the affected area

Heat and Ice

Hot and cold therapy can calm and prevent inflammation. Heating pads are best if the area has stiffness or is painful. The heat relaxes tight muscles and increases blood flow. Cold therapy stops the swelling. If the muscle knot gets bigger or begins turning red, icing the area is recommended. Alternating between the two can eliminate symptoms and assist with quicker healing.


Body Composition


Building Functional Strength

There are exercises to improve functional strength. Functional training targets specific areas:

These types of exercises should be incorporated into a workout routine. One exercise is:

Pushup to Arm and Hip Raise

The muscles worked include:

  • Pectoralis major/minor
  • Rectus abdominus
  • Obliques
  • Deep abdominals
  • Hip abductors and rotators
  • Scapula stabilizers

To do the exercise

  • Start with doing a normal pushup.
  • When the top of the movement is reached
  • Lift one arm up, turn the shoulder, and reach up
  • Then lift the outside leg up as high as possible and hold for 10 seconds
  • Repeat on the other side
  • Do 6-10 repetitions on each side

This exercise builds shoulder, arm, and hip strength. It engages the core and abdominal muscles and improves flexibility in the shoulders, back, and hips.

Disclaimer

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico

References

Cramer, Holger et al. “Postural awareness and its relation to pain: validation of an innovative instrument measuring awareness of body posture in patients with chronic pain.” BMC musculoskeletal disorders vol. 19,1 109. 6 Apr. 2018, doi:10.1186/s12891-018-2031-9

Malanga, Gerard A et al. “Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury.” Postgraduate medicine vol. 127,1 (2015): 57-65. doi:10.1080/00325481.2015.992719

Professional Scope of Practice *

The information herein on "Lower Back Muscle Knots Can Be Broken Down With Chiropractic" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

Blog Information & Scope Discussions

Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.*

Our office has reasonably attempted to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License # TX5807, New Mexico DC License # NM-DC2182

Licensed as a Registered Nurse (RN*) in Florida
Florida License RN License # RN9617241 (Control No. 3558029)
Compact Status: Multi-State License: Authorized to Practice in 40 States*

Presently Matriculated: ICHS: MSN* FNP (Family Nurse Practitioner Program)

Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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Dr. Alex Jimenez
Specialties: Stopping the PAIN! We Specialize in Treating Severe Sciatica, Neck-Back Pain, Whiplash, Headaches, Knee Injuries, Sports Injuries, Dizziness, Poor Sleep, Arthritis. We use advanced proven therapies focused on optimal Mobility, Posture Control, Deep Health Instruction, Integrative & Functional Medicine, Functional Fitness, Chronic Degenerative Disorder Treatment Protocols, and Structural Conditioning. We also integrate Wellness Nutrition, Wellness Detoxification Protocols and Functional Medicine for chronic musculoskeletal disorders. We use effective "Patient Focused Diet Plans", Specialized Chiropractic Techniques, Mobility-Agility Training, Cross-Fit Protocols, and the Premier "PUSH Functional Fitness System" to treat patients suffering from various injuries and health problems. Ultimately, I am here to serve my patients and community as a Chiropractor passionately restoring functional life and facilitating living through increased mobility. Purpose & Passions: I am a Doctor of Chiropractic specializing in progressive cutting-edge therapies and functional rehabilitation procedures focused on clinical physiology, total health, functional strength training, functional medicine, and complete conditioning. We focus on restoring normal body functions after neck, back, spinal and soft tissue injuries. We use Specialized Chiropractic Protocols, Wellness Programs, Functional & Integrative Nutrition, Agility & Mobility Fitness Training and Cross-Fit Rehabilitation Systems for all ages. As an extension to dynamic rehabilitation, we too offer our patients, disabled veterans, athletes, young and elder a diverse portfolio of strength equipment, high-performance exercises and advanced agility treatment options. We have teamed up with the cities' premier doctors, therapist and trainers in order to provide high-level competitive athletes the options to push themselves to their highest abilities within our facilities. We've been blessed to use our methods with thousands of El Pasoans over the last 3 decades allowing us to restore our patients' health and fitness while implementing researched non-surgical methods and functional wellness programs. Our programs are natural and use the body's ability to achieve specific measured goals, rather than introducing harmful chemicals, controversial hormone replacement, un-wanted surgeries, or addictive drugs. We want you to live a functional life that is fulfilled with more energy, a positive attitude, better sleep, and less pain. Our goal is to ultimately empower our patients to maintain the healthiest way of living. With a bit of work, we can achieve optimal health together, no matter the age, ability or disability.