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  • Writer's pictureRain Green

How to Release Back Spasm/Back Knots by Self Massage

Updated: Jan 18


How to Relieve Back Muscle Pain
How to Relieve Back Muscle Pain

A muscle spasm, also known as a muscle cramp, is an involuntary and sudden contraction of one or more muscles. These spasms can feel like a knot or a hard lump within the muscle.


Back knots, often referred to as muscle knots or myofascial trigger points, are areas of tense, contracted muscle fibres that can cause localised pain, stiffness, and discomfort. They are commonly associated with muscle strain or spasm., overuse, poor posture, or injury. These knots can develop in various muscles, including those in the back.


Back muscle pain can be directly related to the presence of these knots. When muscles are overworked or stressed, they can become tight and form these knots. The knots can restrict blood flow and cause a build-up of waste products in the muscle tissue, leading to pain and discomfort.


The relationship between back spasm/knots and back muscle pain is quite direct:

  1. Muscle Tightness: Knots indicate areas of muscle tightness or tension. When muscles become tense, they can spasm and form these knots, leading to localised pain and discomfort.

  2. Reduced Range of Motion: Back knots can limit the flexibility and range of motion in the affected muscles, causing stiffness and contributing to pain during movement.

  3. Referral Pain: Sometimes, the pain caused by these knots can radiate to other areas. For instance, a knot in the lower back might cause pain that extends into the hips or buttocks.

  4. Postural Issues: Poor posture or prolonged periods of sitting or standing in an improper position can contribute to the formation of these knots. This, in turn, can lead to back muscle pain.

  5. Chronic Pain: If left untreated, these knots can become chronic sources of pain, potentially leading to more severe conditions or long-term discomfort.

A muscle spasm/knot release involves facilitating the relaxation or "release" of the tense portion within the muscle. This relaxation enables the muscle to ease, promoting freer blood flow and, importantly, alleviating pain. One traditional method to release muscle spasm/knots is through a technique known as "ischemic compression" or "pressure release." This method involves applying pressure to the knot, gradually reducing the associated pain. Therapists commonly use their thumbs or elbows to perform this technique.


Trigger point massage specifically targets localised areas of muscle knots. Here are the benefits of trigger point massage for removing back knots, supported by some research findings:

  1. Pain Relief: Trigger point massage focuses on specific areas where muscle fibers have tensed up into knots. By applying direct pressure to these trigger points, the massage can help release the tension, alleviating pain and discomfort associated with those knots. According to a study published in the Journal of Bodywork and Movement Therapies, trigger point massage was effective in reducing lower back pain and improving range of motion in participants.

  2. Improved Blood Circulation: Massaging trigger points in the back muscles helps improve blood flow to these areas. Improved circulation facilitates the delivery of oxygen and nutrients to the affected muscles while removing waste products, aiding in the healing process. A study published in the Journal of Alternative and Complementary Medicine suggested that trigger point massage increased blood flow and oxygenation in the treated muscles.

  3. Increased Flexibility and Range of Motion: By releasing tension in specific knots or trigger points, the muscles become more relaxed, allowing for an increased range of motion and improved flexibility. This can be particularly beneficial for individuals with chronic stiffness or reduced mobility in their back muscles.

  4. Reduced Muscle Tension: Trigger point massage is effective at targeting and releasing knots, thus reducing overall muscle tension. Research published in the Journal of Musculoskeletal Pain indicated that trigger point massage was beneficial in reducing muscle stiffness and tension.

  5. Prevention of Recurring Knots: Regular trigger point massage can help prevent the reformation of knots in the same areas. By releasing tension and promoting relaxation in the affected muscles, this massage therapy may aid in reducing the likelihood of future knots forming.

Professional massage therapists play a vital role in identifying the root causes of muscle knots and providing comprehensive treatment plans, which may include various massage techniques, exercises, and lifestyle adjustments. Their expertise and personalised approach can address specific issues more thoroughly.


To completely eliminate muscle spasm/knots, sustained therapy is essential, even after the pain diminishes. While professional therapies can be expensive, self-applied massage techniques offer a cost-effective and efficient alternative for independently addressing these concerns. so combining self-massage with a trigger point massager and occasional visits to a massage therapist can be an optimal approach for managing muscle knots and back pain.


Here are some advantage of self-massage with a trigger point massager:

  • Convenience and Accessibility: Self-massage with a trigger point massager offers convenience, allowing individuals to address their muscle knots and discomfort at their own convenience, without having to schedule appointments or travel to a massage therapist.

  • Cost-Effective Solution: Investing in a trigger point massager can be more cost-effective in the long run compared to multiple visits to a massage therapist, especially for individuals who require frequent massages to manage chronic muscle knots

  • Control and Customisation: Clients have control over the pressure and duration of the massage. They can tailor the intensity of the massage to their comfort level and specific areas of concern. With a massager like LittleMum, users can adjust the pressure applied to their muscles.

  • Consistency in Treatment: Self-massage with a trigger point massager allows for more frequent and consistent treatment. Clients can use the massager daily or as needed, ensuring regular attention to problem areas without waiting for scheduled appointments.

  • Privacy and Comfort: Some individuals might prefer the privacy and comfort of self-massage over the interaction with a massage therapist, especially when dealing with sensitive or personal areas affected by muscle knots.

  • Long-Term Management: For individuals dealing with chronic muscle knots or ongoing discomfort, having a trigger point massage at home provides a tool for long-term management and relief.

Recognising the convenience and effectiveness of massage at home, many individuals seek tools that offer targeted relief for muscle knots and discomfort. This is where devices like the LittleMum Back Trigger Point Massager come into play, designed to provide a solution specifically tailored to address back muscle pain caused by muscle spasmstrain or knots.

How to use LittleMum back massager to relieve back muscle pain
How to use LittleMum back massager to relieve back muscle pain

If you're thinking about purchasing a massage tool for self-massaging your back and release your back spasm/knots, we highly recommend the LittleMum Back Trigger Point Massager. This tool empowers you to perform a deep tissue massage on your own, simulating the pressure you would typically experience from a massage therapist's palm or elbow through the application of your own body weight.


Maintaining the spine's natural curvature, the LittleMum Back Trigger Point Massager features fourteen strategically placed therapy nodes on either side of the spine, targeting common trigger point areas. Its rounded bottom enables a rocking motion to enhance flexibility. In contrast to massage gun that solely focus on surface muscles, the LittleMum back trigger point massager applies significant pressure that penetrates deeply. By reclining and allowing your weight to settle on the massager, it effectively releases muscle tension, adhesion, and scar tissue often nestled within deeper muscle layers.


Crafted from 100% food-grade silicone, the LittleMum Back Trigger Point Massager boasts a weight of 4.5 pounds, ensuring exceptional robustness and minimal vulnerability to weathering, aging, temperature variations, climate changes, and everyday usage. This resilience is the foundation in providing a 15-year warranty.

The LittleMum Back Trigger Point Massager has gained popularity on Amazon. If you're considering trying out the LittleMum Back Trigger Point Massager, you can conveniently order it through Amazon and benefit from their hassle-free shopping experience, thanks to the 30-day return policy. Click the link below to take a look!



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