Muscle knots in the neck are a fairly common phenomenon. Knots in the neck occur when the muscles of the neck get constricted, which in turn results in severe pain and limited muscular movement. This condition is also referred to as myofascial trigger points. This article provides insight into the causes and treatment of muscle knots in the neck.
Knots in neck are the result of inflammation and tension in the neck and the shoulder region, which makes it difficult for the neck muscles to move. While muscle knots in the neck may not be a major cause of concern, they are associated with significant discomfort and distress. Usually simple techniques like neck stretching works beneficial, however here are some important tips to get rid of neck knots.
Experts suggest that knots in neck develop due to some form of triggered reaction that prevents certain muscles in the neck from relaxing. As a result some of the muscles of the neck are in a constant state of contraction. This can result in trigger of knots in the neck. On the other hand, repeated exercises of weight lifting, running, etc may result in quick contraction and relaxation of the muscles, which may also increase the risk of muscle spasms and result in muscle knots in the neck.
While painful and chronic neck knots may affect anyone, it is more frequently observed in certain set of people, who perform certain type of repetitive activities,
- Painful and chronic neck knots are frequently observed in individuals who work for prolonged hours in front of the computer screen, or in alternative environments that require the neck to be stationary for long duration.
- Individuals who are in the profession of lifting heavy weights are also at the risk of neck knots, due to sudden spasms in the back and upper body.
- Painful and chronic knots can also affect elderly individuals or others suffering from osteoporosis or nutritional deficiencies.
Exercises To Get Rid Of Knots In Your Neck
Simple neck exercises and regularly stretching your neck can help get rid of knots in the neck. Taking frequent breaks especially if you work on a computer screen is also other recommended option. Here are some simple exercises that can help in providing sustained relief from knots in the neck,
- Keep your shoulders straight and bend your neck forward to such an extent that you press your chin on your chest. Hold the position for about 15-20 seconds till you feel a mild stretch on the back.
- Turn your head sideways, as though you are looking over your shoulder, until you feel a light strain on the other side of the neck. Hold this position for about 10-15 seconds and repeat the exercise with the opposite side.
- Tilt your head on to one side, in such a way that you press your ear on to your shoulder and hold the position for about 10-15 seconds. You will experience a mild gentle pull on the neck; repeat the exercise by tilting the neck on to the other side.
Repeat these simple neck exercises for several times during the day to help remove knots and ease the soreness and tightness of the muscles of the neck. Ensure that you don’t strain your neck too much which trying out these exercises.