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Home / News / Getting to Know Muscle Knots: Their Causes and Treatments

Getting to Know Muscle Knots: Their Causes and Treatments

back pain and muscle knots

You might have heard some say they have a knot in their back. This means that they have muscle knots, which are stiff, painful areas of contracting muscles. When touched, these muscle fibers cause aches in your body.

While muscle knots are common, the fibers can continue to lose their elasticity and form scar tissue due to micro-tearing that occurs when an injury is left untreated. If you want to learn more about their causes and their treatment, then this guide is for you.

What Are the Causes of Muscle Knots?

1 - A sedentary lifestyle

This is a type of lifestyle involving very little to no exercise. If you often sit or lie down while using a computer or phone, watching movies or television shows, or playing video games for much of your day, then you are living a sedentary lifestyle. Not only are you prone to getting muscle knots but you are also at risk of obesity, high cholesterol, heart diseases, high blood pressure, and more.

2 - Poor posture 

Sitting down for several hours can cause more harm to your health than you think. This can lead to tension in your neck, shoulders, and upper and lower back and cause pain and muscle knots, especially if you have bad posture. 

3 - Muscle overuse

Muscle overuse can lead to trauma injuries. These injuries are categorized as macrotrauma and microtrauma. 

Microtrauma injuries are caused by overusing the muscles. Some of their examples are blisters, tendonitis, calluses, and bruised and blackened toenails. Macrotrauma injuries, on the other hand, are caused by muscle overuse together with another health issue. Both of these injuries can lead to side effects, including muscle knots.

How Do I Treat Muscle Knots?

Treating your muscle knots takes time. It involves breaking up your knotted tissues and soothing your inflamed areas. Here are some steps to relieve them:

Do some light stretching

Regular light stretching is a dynamic exercise that keeps your muscles strong, healthy, and flexible and releases tension in your body. When stretching, make sure that you’re extending your muscles properly to stretch any tight fibers and avoid forcing yourself into some positions that your body is not ready for.

Invest in a quality massage gun

Quality muscle massager can be one of the best pain relievers. This handheld recovery device lets you self-massage and relieves your muscle knots. 

Try our percussive therapy massage guns for muscle recovery. They help repair your muscle fibers by providing rapid bursts of pressure in concentrated, short-duration pulses deep into the tissues. As a result, they can improve your range of motion, alleviate your pain, decrease your muscle soreness and stiffness, boost your stretching ability, reduce your stress, hydrate your tissues, and stimulate blood flow. 

Every massage gun session should take at least 15 minutes. Remember—a single session isn’t usually enough to treat your muscle knots completely, so you may need to use your device regularly. 


Muscle recovery involves making appropriate lifestyle changes, such as exercising regularly, practicing good posture, and getting a regular massage gun session. When buying a massage gun, buy only from a reliable store like ours.

Get started in your journey to effective muscle recovery by using our Gravity massage guns. Order yours today and get FREE lifetime access to Gravity Center, the perfect way to upgrade recovery at home!