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.

✅ ELIMINATE NECK AND SHOULDER KNOTS IN 4 STEPS:    • Neck And Shoulder Muscle Knots [GONE]...