Seven Effective Methods to Treat Muscle Knots In The Neck-Say Goodbye to Discomfort

Whether you’re an avid cross-fitter, a casual gym-goer, or a consistent computer user, you may have experienced a sore and stiff neck after an intense workout or hectic office routine. It’s usually caused by contracting one muscle too much in your neck or shoulders.

These painful spots are called “muscle knots” or trigger points because they feel like little triggers that get pulled when you casually move your arm or neck.

The condition is uncomfortable and can worsen over time, leading to a reduced range of motion and restricted movement of the head, shoulders, and upper back.

There are several proven methods for preventing this from happening again. If you have a muscle knot on the back of your neck or shoulders, read on to learn some helpful tips and tricks. Here are some ways to treat these painful spots while working out.

What is a Muscle Knot?

Muscle knots are fascia or connective tissue adhesions that form between two muscles or tissues. These knots can form anywhere along the body, but they are most common on the neck, thighs, buttocks, and shoulders. These muscle knots can form when repetitive stress occurs on a specific body part. 

Muscle knots are also known as trigger points. Although they do not cause any damage to the body, however make it more painful and difficult for the person to move.

What Causes Muscle Knots In Neck? 

Incorrect Neck Alignment

Incorrect alignment in the neck can cause such muscle knots. One way is if the neck muscles are chronically shortened or pulled in an unnatural position. This can cause a kink in the neck muscles, leading to knots on the back of the neck. 

Additionally, incorrect neck alignment can cause the neck vertebrae to become misaligned, which can cause the neck muscles to become entangled.

Muscle Weakness

Muscle weakness can lead to neck muscle knots because it affects the strength and function of neck muscles. Weak neck muscles can’t generate enough force to support the head and neck properly, which can cause the head and neck to rotate or tilt forward. This can cause pain and discomfort and eventually lead to neck muscle knots.

Poor Posture

Sleeping in a crooked position can put pressure on the cervical spine, which can cause a knot on the side of the neck. This tension can lead to knots in the neck at the base of the skull, and eventually, it causes pain and stiffness, which leads to repetitive strain injuries (RSIs). In an RSI, the muscle becomes inflamed and sore. This can lead to pain and restricted movement. 

Poor sleeping habit is also another cause of neck muscle knots. When you are sleep-deprived, your body’s hormones are thrown off balance. This can cause tension in your muscles, which can lead to neck muscle knots.

Overuse of the Neck Muscles

The overuse of the neck muscles can cause knots in the neck. In this way, the neck muscles become too tight and knot together, causing difficulty moving the neck and head.

Neck muscle knot popping is most common in people who work at a computer for long periods or are involved in activities requiring a lot of neck movements, such as tennis or golf. 

Chronic Tension or Inflammation

Chronic tension creates repetitive stress on the neck muscles and can cause a knot in the upper neck. This can lead to irritation and inflammation in the muscles.

Repetitive Microtrauma

Repetitive microtrauma to the neck muscles can cause a painful knot in the upper neck. This microtrauma causes the muscle fibers to shorten and bunch together, creating a knot. 

Cervical Spondylosis

Age-related wear and tear in the cervical spine (neck), known as cervical spondylosis, can cause neck pain leading to neck kink. Neck pain that never goes away muscles cramping, making a grinding, clicking, or popping noise when you move your neck. 

This wear and strain can result in neck pain and headaches since the cervical spine governs how your head moves. These signs may indicate cervical spondylosis, a degenerative vertebrae condition that develops when the neck is unused.

Medical Variations

  • Intervertebral disc (IVD) pain is a common problem that can occur anywhere along the IVD. The most common location is the neck of the disc, which is where the pain is most severe. 
  • This pain is typically caused by a herniation of the nucleus pulposus, the jelly-like material that makes up the disc’s interior. When this material herniates, it causes intense pain in the neck.
  • Neck facet joints are ball-and-socket joints that allow movement in three axes. Muscle knots can develop at these joints due to repetitive use, tension, or overuse. They can cause pain, stiffness, and a limited range of motion. Treatment typically involves stretching and massage. 

How To Get Rid Of Muscle Knots

In this section, we’ll guide you on effectively getting a knot out of your neck. Discover practical techniques and helpful tips to alleviate discomfort and restore flexibility, ensuring a smoother and more comfortable experience. Say goodbye to neck knots with our easy-to-follow methods.

Seven Proven Treatments for Kink In the Neck

1. Stretching

muscle-knot-stretching Seven Effective Methods to Treat Muscle Knots In The Neck-Say Goodbye to Discomfort

To know how to release trigger points in the neck, it is worth noting that stretching is a key part of any healthy lifestyle. It can be done through exercises like yoga or Pilates and activities like walking or swimming. The best type of stretching for neck muscle knots is slow and gentle, which helps avoid injury. It’s also important to warm up before stretching to prevent injury. 

Studies show daily neck stretches can slash knot frequency and severity by a whopping 50% (American Journal of Physical Medicine & Rehabilitation, 2018). Not only that, but stretching boosts mobility and posture, further shielding you from future tension headaches.

Focus on gentle, static stretches: Hold for 30-60 seconds, sans bouncing or strain.

Target key areas: Chin tucks for the front, side tilts for the sides, and slow rotations to loosen everything up.

Pain-free is key: Stop if you feel any sharp pangs and consult a healthcare professional.

Make it Easy: Aim for 5-10 minutes of daily stretches, or incorporate them into your routine.

2. Cold or Heat Therapy

cold-therapy Seven Effective Methods to Treat Muscle Knots In The Neck-Say Goodbye to Discomfort

The tense muscles in the neck or knots are painful and annoying, but you can do a few things to help reduce the pain. The first thing to try is heat or ice treatment. If the muscles around the neck are tense and tight, the blood flow can’t be as good, making the knots worse. 

Warm yourself with a heating pad or towel for 5-10 minutes before working out, and use an ice pack for 15 minutes after your workout.

Try both heat and cold to see which makes you feel better before deciding on a specific treatment. Use heat or ice for no more than 20 minutes several times daily to test which is more effective. 

study published in the Official Journal of the Society for Academic Emergency Medicine concluded that Inflamed muscle tissue resulting from an acute strain receives a mild pain reduction if the victim is first treated with a 30-minute heat pad or cold pack.

3. Trigger Point Massage Therapy

trigger-point-therapy Seven Effective Methods to Treat Muscle Knots In The Neck-Say Goodbye to Discomfort

Trigger point massage therapy is a remarkably effective treatment for knotted neck muscles. This therapy is a hands-on technique that applies pressure and finger strokes to release the trigger points responsible for pain and dysfunction in the neck muscles. By working on the knots directly, trigger point massage therapy can quickly and effectively relieve neck pain.

Stretching and strengthening muscles are the focuses of therapy, which you can perform at home or need the assistance of a physical therapist at a clinic. Your health coach will determine how long and often you should perform these exercises based on your condition and symptoms.

4. Acupuncture Treatment

acupuncture Seven Effective Methods to Treat Muscle Knots In The Neck-Say Goodbye to Discomfort

Acupuncture treats neck muscle knots by relaxing tight muscles and stimulating energy flow. The insertion of thin needles (dry needling) into specific points on the body can unclog blocked energy.

Additionally, acupuncture practitioners have found that it can reduce pain and improve blood circulation in the neck area. This reduces pressure on the discs and vertebrae, decreasing pain and stiffness.

This treatment also helps to relieve stress and relax tense muscles. In addition, acupuncture can help reinvigorate the body, stimulate digestion, and promote well-being. For these reasons, many seek this treatment option for neck muscle knot relief.

5. Yoga Poses for Neck Muscle Knots

yoga-poses Seven Effective Methods to Treat Muscle Knots In The Neck-Say Goodbye to Discomfort

Yoga is a great way to relieve stress and improve your overall well-being. But did you know yoga can also help alleviate neck stiffness and muscle knots? Yes, it’s true! Yoga is a proven way to release tension in your muscles, which can lead to pain and stiffness. 

You can ease your neck pain and improve blood circulation in the area by doing yoga poses that focus on your neck, such as the head-tilt pose (also called the “chin-up”). 

In addition, yoga can also help relieve tension in other areas of your body, including your shoulders, back, and hamstrings. To get the most out of your practice, try these four tips:

  • Ensure you’re comfortable with each pose before going deeper into each one. 

  • Breathe deeply throughout the entire sequence. 

  • Use props if needed to make a pose more accessible. 

  • Take breaks whenever you need them.

6. Oral Medications

A healthcare provider may recommend a prescription or over-the-counter anti-inflammatory drugs like pain killers or muscle relaxants if you are in pain. In addition to Oral Medication, it is important to find out the root cause of pain so that effective and safe home remedies can be tried.

7. Soft Collar or Brace

soft-color Seven Effective Methods to Treat Muscle Knots In The Neck-Say Goodbye to Discomfort

Wearing a soft collar or brace for neck muscle knots has many benefits. Some of the benefits include:

  • Increased Range of Motion: A soft collar or brace can help increase the range of motion in your neck muscles. This can help improve your flexibility and reduce tension in your neck muscles.

  • Reduced Pain: Wearing a soft collar or brace can help reduce the pain you experience in your neck muscles. This can help you continue working out or participating in activities you enjoy without experiencing pain.

  • Improved Performance: Wearing a soft collar or brace can help improve your performance in gardening, Pilates, and weightlifting activities. This is because wearing a soft collar or brace can help reduce tension in your neck muscles, allowing you to perform more repetitions with less effort.


Neck muscle knots are painful. When this can not be treated well, it can worsen, causing pain and difficulty moving the neck and head. To swiftly relieve a kink in the neck, try gentle neck stretches, apply a warm compress, and consider over-the-counter pain relievers if needed.

So there you have it: seven effective ways to send those pesky neck knots packing! From gentle stretches to trigger point massage heat therapy to self-awareness, you’re now armed with a holistic toolbox to combat tension and reclaim your pain-free posture. 

Remember, consistency is key – weave these techniques into your daily routine, and watch those knots become a distant memory. Feeling empowered? Please share your favorite method in the comments, and let’s build a community of #KnotSmashers!

Share this content:

Post Comment