Content

• Steps
• Advice
• Warning

Regardless of whether you do heavy manual work or sit in the office for eight hours a day, the risk of having an irritating pain on your back leaves no one. These pain spots appear when the muscle fibers cannot relax. They are most commonly found in the trapezoid muscle, a large muscle that extends from the base of the skull to the back and extends to the shoulders. You can do some techniques on your own to get rid of the sore spot, or seek medical treatment.

Steps

Method 1 of 3: Massage to get rid of the sore spot

1. 

   Find the sore spot location. Most painful spots appear on the upper back and shoulder area. When you touch them, it feels tighter than the surrounding muscles, like a knot on a rope. Although the pain points often feel tight to the touch, there are times when they are completely tense despite the pain to the touch. Therefore, you should focus on finding pain when pressing, instead of looking for "tight" muscle knot.
   • When you press on the trigger, pain can be felt all around. It is a sign of an irritating pain. This "pain to the touch" point usually doesn't cause pain in other parts of the body.

2. 

   
   
   Massage by rubbing your finger along the sore spot. Gently rub the sore spot with your fingertips in a circular motion. Use light, non-aggressive pressure to avoid pain. Massage can help relax tense muscle fibers.
   • You may find that simply pressing on the spot helps relieve pain. Press your finger firmly on the sore spot and hold it still for about a minute.
   • If the location of the sore spot makes it difficult or impossible to massage, ask someone to help you.

3. 

   
   
   Use a tennis ball. Use the shade to massage your back by leaning against the wall or lying on the floor. You will place the ball between your back and a hard surface. Roll the ball to the position where you feel the greatest pressure. It may feel uncomfortable at first, but that will subside as you continue to squeeze the ball.
   • Squeeze the ball between the sore spot and the hard surface until the pain goes away. Take a break if necessary. At first you may only hold the ball for a few seconds. As you continue to practice, this time will increase.
   • You can use other balls, but harder balls like wall tennis balls can put great, minimal pressure in the beginning.

4. 

   
   
   Use a foam roller. Foam rollers work on the same principle as tennis balls, but over a wider area. They can help relax tense muscles. The foam roller is usually a few feet long and looks like a swimming float.
   • Take it slow at first. Focusing too long on one sore spot can cause more muscle damage, especially if you're unfamiliar with the technique of rolling on a foam roller. You should roll for 15-30 seconds for each point.
   • Place the roller horizontally on the ground. Lie on the roller in a direction perpendicular to it. Find the affected area and roll slowly over it. You should not use a foam roller for more than three minutes at a time.
   • Do not use a foam roller on your lower back as the nerve may be damaged.
   • Above all, never use the roller to lay your back on it. This action can stretch your lower back excessively, causing pain and damage to the joints.

5. 

   Extend your reach. Using an umbrella with a curved handle or a specially designed massage tool like “Body Back Buddy” can help you massage hard to reach areas.
   • If you have a sore spot in your face on your shoulder, just put the tip of the handle on it. Then press down and hold. Just like with the tennis ball method, you keep the umbrella still until the pain goes away.
   • To target these irritating pain points without using your hands and avoid the risk of stretching your arm muscles, you can use hands-free products like "Muscle Wizard".
   advertisement

Method 2 of 3: Stretching the muscles to remove the sore spot

1. 

   Do muscle stretching exercises. Stretching won't get rid of the pain spot, but it can relieve pain and definitely prevent other pain spots from appearing. You can practice the following exercises.

2. 

   Shoulder shoulders. This exercise helps to release tension in your neck and shoulder area, an irritating spot on your back.
   • Sit upright in a chair, preferably one with a back upright. You can also sit on the floor or stand, but maintain correct posture.
   • Raise your shoulders up to your ears. Push your shoulders forward and down in a clockwise motion.
   • Repeat this exercise in the opposite direction: up, backwards, down (counter-clockwise).
   • Do two to four reps several times a day.

3. 

   Stretch your shoulder muscles by moving your elbows. This move helps blood flow to the shoulder area, where pain spots are common.
   • Start by placing your palms on your shoulders. The right hand is on the right shoulder and the left hand on the left shoulder.
   • Keep your elbows together, keeping your hand on your shoulder. You should feel a nice stretch in your shoulders and upper back.
   • Hold this position for 3-5 seconds, breathing evenly and deeply during that time. Then relax. Do this exercise several times throughout the day.

4. 

   Squeeze your shoulders together. This exercise can help relax tense muscles in your upper back and shoulder area.
   • Sit or stand with your arms down to your sides. Press the shoulder blades together. Hold this position for a few seconds, then relax. Repeat several times throughout the day.
   • Imagine a string pulling your shoulder blades back and down. Don't just stretch your chest muscles forward.

5. 

   Stretch your shoulder muscles with your opposite arm. This exercise helps stretch and release tension in the shoulder.
   • Cross your left arm across your chest. Reach over your chest as far as you can.
   • Use your right arm to keep your left arm at the elbow.
   • Hold the stretch for 30 seconds, then release.
   • Repeat this with your opposite arm.

6. 

   The movement "closes and rolls’. This exercise stretches the muscles in the lower back, although the effect is low on the upper back and shoulders.
   • Sit on the floor with your feet close to your chest.
   • Put your arms around your legs and roll around to stretch your lower back.

7. 

   Knee-chest stretching. This move helps release tension in your lower back. If you experience more back pain, don't do it.
   • Lie on your back on the floor. You can use a yoga mat for comfort.
   • Bend your knees, placing your feet flat on the floor.
   • Place both hands behind one knee and pull the knee up to your chest. Keep your lower back pressed to the floor throughout. Hold this position for 15-30 seconds, then relax.
   • Repeat this with the other leg. Do 2-4 reps for each leg.

8. 

   Use some pilates. Pilates can help stretch tension in your back, which causes pain spots. A series of movements, from Clasping your hands in prayer to Cat to Cat, can help relax muscles very well.
   • Start in the cow position. Inhale, and push against your heels as you exhale. Stretch your arms out in front of you and lower your head to the ground. This is holding hands in prayer position. You should feel a pull in your lower back.
   • Move from this position to the crawl, inhale while moving. Arch and push your back up. Tuck your head and abdominal muscles in. This is the Cat pose. You should feel a stretch in your back muscles.
   • Exhale and tilt your back to the floor, lifting hips and chin up. This is the camel pose. You should feel a stretch in your upper back.
   • Return to Clasping hands to pray. Repeat this sequence of movements five times.

9. 

   Fold your hands and stretch them in front of you. Keep your elbows straight and back. Point your palms outward, then rotate them inward, facing you. Hold for 20-30 seconds.

10. 

    Stretch your neck muscles. Bring your ear to one shoulder. Gently use the hand on the same side to keep the head on the shoulder. You should feel a slight, but painless pull. Hold for 30 seconds and then relax. Repeat for the other side.
    • Keep your chin down to your chest. Hold for 20-30 seconds where you feel the pull.
    advertisement

Method 3 of 3: Maintain good habits

1. 

   Apply cold to the sore area. If the cause of the pain is the trauma, you should apply cold first.Wrap the cold pack in a towel or cloth and apply it to the affected area for 15-20 minutes, at least three times daily. Use a cold compress for the first 2 or 3 days after the injury.
   • You can make a cold pack with 3 cups water and 1 cup rubbing alcohol. Mix well and pour into a sealed bag. Be sure to expel all of the air before placing the bag in the freezer.
   • You can also use a bag of frozen seeds. Choose small, even seeds, like peas or corn. Note that after using a bag of frozen seeds as an ice pack, you should not eat them (you should not defrost foods and then freeze them again).

2. 

   Use a hot compress to relax your muscles. For frequent or chronic pain, a hot compress is better than a cold compress. Use a heating pad, soak or take a hot bath or shower.
   • Use the hot compress for no longer than 15-20 minutes, three times a day.
   • If you prefer a hot compress, you can warm up a damp washcloth for 30 seconds in the microwave. Don't let the towel too hot to avoid getting burned when applying it. Be especially careful with steam, as it can cause severe burns.

3. 

   Keep track of your body posture. Bad posture, especially when sitting for long periods of time, can cause back pain and cause pain spots to appear. Try to watch for a slouch as it puts constant pressure on the same muscle group.
   • If you work at a desk, take a break from going back and forth (while stretching your muscles) every hour or so.
   • Avoid slumping your head forward when standing or sitting. Slumping your head can put pressure on your shoulders and back, contributing to painful and irritating spots.
   • When lifting heavy you need to pay attention to posture. Putting down a heavy object too quickly can cause the muscles to contract and be hit hard.

4. 

   Yoga. When it comes to exercises that can enhance back health, yoga is indispensable. Yoga can eliminate back pain in addition to enhancing muscle health, and increasing endurance for the body. Here are some poses to try:
   • Dog face up posture Useful for the lower back. It targets the back extensors - the muscles that help you stand and lift objects. Start in the cow position. The knees should be just below the hips, and the hands are slightly above the shoulders. As you exhale, push your knees up and stretch your legs. Push your heels toward the floor. Straighten legs, but do not lock knee joints. Your body will form an arc.
   • Baby pose helps stretching back muscles. Start in the cow position. Sit back until your buttocks touch your heels. Stretch your arms out in front of you and lower your head to the ground.
   • Pigeon pose Helps to stretch the spins and flexors in the hip. We sometimes forget that the entire body is interconnected - an imbalanced hips can completely ruin a healthy back. Lie on your back with your knees bent. Cross left ankle over right thigh. Place your hands around the back of your right thigh and pull your right knee up to your chest. Relax your upper body while you hold this position. Repeat for the other side.
   • Triangular posture will strengthen the back and legs, stretch the sides of the torso and hip muscles. Stand on a yoga mat with your feet more than 1 meter wide. Turn right foot out so that it is parallel to the long edge of the mattress. Align the heels so they are in a straight line. Raise your arms to the side so your body forms a “T” shape. Bend right, stretch right arm down to touch right foot. Hold this position as long as you feel comfortable. Repeat for the other side.

5. 

   Aerobics. Regular, moderate aerobic exercise can prevent irritating spots from appearing. Practice an exercise like swimming, cycling on a motorbike, or just jumping around to get your arms and legs involved.
   • Participate in about 30 minutes of moderate intensity aerobic activity each day.

6. 

   Take an over-the-counter pain reliever. Acetaminophen (Tylenol) is the best initial choice, as its side effects are less than other pain relievers. If it doesn't work, choose an NSAID (a nonsteroidal anti-inflammatory drug). Common NSAIDs are ibuprofen (Advil), naproxen (Aleve), or aspirin.
   • Never take more than the recommended dosage on the package. NSAIDs and acetaminophen can cause serious side effects if used incorrectly.
   • See a doctor if your back pain continues for a week after taking over-the-counter pain relievers. Most over-the-counter pain relievers are not safe for long-term use. Your doctor may have to prescribe stronger medication for you.

7. 

   Talk to your doctor about chronic back pain. If your back pain persists for many weeks, or regularly makes everyday life difficult, talk to your doctor. You may need stronger medication.
   • Physiotherapy will usually be recommended first. A physical therapist will recommend exercises and techniques to relieve pain and enhance back health. Some experts have been trained in techniques such as dry acupuncture, which is a treatment for back pain by stimulating acupuncture points.
   • Your doctor may prescribe muscle relaxants if the pain doesn't go away or doesn't go away. This medication can be addictive, so take it only as directed by your doctor.
   • The injection is only a last resort and is only used when the pain spreads to other parts of the body. Your doctor may inject cortisone into the epidural space (around the spinal cord). The effects of this injection lasted only a few months.
   • If the back pain is not caused by the pain point but is related to a more serious condition, the doctor will consider the possibility of surgery.

8. 

   Seek emergency treatment when needed. Sometimes back pain is a sign of another medical condition that needs emergency care. Call the emergency number or go to the medical facility if you experience the following symptoms:
   • Back pain is accompanied by other symptoms such as chest tightness, shortness of breath, or sweating. That could be a sign of a heart attack.
   • Back pain after a strong concussion such as a car accident, a high fall or sports injury
   • Back pain accompanied by difficulty with bowel movements or urination
   • Back pain accompanied by fever and / or night sweats
   advertisement

Advice

• Do stretches and massages 3-5 times a day. Persevere to see the benefits!

Warning

• Do not put direct pressure on the spine!
• Do not move in any direction that causes pain. Stretching is fine, but if it's painful, don't do it.