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Knot in Lower Back: Causes and Treatments

Suffering from a knot in your lower back? Don't let it ruin your day. Discover the secrets to understanding, managing, and preventing this pesky problem with our guide to quick pain relief and a healthy lower back. Say goodbye to discomfort and hello to a pain-free life!

 Knot in lower back - trigger points


Knot in Lower Back - The Downside of Trigger Points:

A knot in the lower back, also known as a muscle spasm or trigger point, can be a source of discomfort and pain for many people. These knots are caused by tight or overworked muscles and can be triggered by a variety of factors such as poor posture, injury, and stress.

Knot in lower back - QL pain pattern

It is common for trigger points, or small knots of muscle tissue, to develop in the quadratus lumborum muscle of the lower back. These QL trigger points can cause pain and tightness in the muscle, as well as referred pain in other areas of the body. 

Dealing with "small knots" may sound tolerable, however, the repercussions of leaving your tight tissue unattended can be debilitating.  A knot in the lower back can cause a world of hurt and give off the impression that the underlying issue is more serious than expected.

"The pain from quadratus lumborum trigger points is commonly mistaken for arthritis of the spine, disk problems, sciatica, or bursitis in the hip" [2].


 Check my video on "QL Trigger Points" for more information on dealing with pesky muscle knots.


Knot in Lower Back - Say Goodbye With Deep Tissue Massage:

In order to deal with these nasty lower back trigger points, you must elongate the tight clumped together tissue that has been left dormant causing tightness and pain.  One of the best-proven ways to do this is through deep tissue massage. Deep tissue massage can help release the trigger points that are causing pain and discomfort in the lower back. This can help to reduce pain, improve flexibility, and promote healing in the affected muscle tissue.  

Knot in lower back - Deep tissue massage benefits:

    1. Relieves muscle tension and pain
    2. Improves range of motion and flexibility
    3. Reduces stress and promotes relaxation
    4. Improves circulation and oxygen flow
    5. Can help with chronic pain conditions such as sciatica
    6. Can improve posture and athletic performance
    7. May help with recovery from injuries or surgeries
    8. Can improve overall physical and mental well-being

    Not to mention, lower back massage techniques using deep tissue massage can help to promote mental well being, relaxation, and reduce stress and anxiety by releasing tension in the muscles and promoting feelings of calmness.


    Knot in Lower Back - QL Rehab:

    A great tool for at home lower back muscle massage is the QL Claw.  The QL Claw is currently the only trigger point release tool specifically designed for the quadratus lumborum muscle.  Without the hands and elbows of a chiropractor or physical therapist, getting deep enough to release QL trigger points can be very difficult.  

    knot in lower back - QL Claw

    "To find the deeper, more problematic medial trigger points, it is critical to sneak in sideways underneath the vertical superficial spinal muscles" - Davies, Claire, and Amber Davies [2]. 

    And the QL Claw does exactly that.  If you want to learn how to get rid of back pain (my story), begining with deep tissue massage is a great start. 




    Other helpful tips for knot in lower back include; stretches such as the QL Muscle Stretch and lower back strengthening exercises.  Check out my Lower Back Strengthening Program - Back Of Steel 2.0 for the exact exercises and routine that got me and many others out of years of crippling back pain.  


    Knot in lower back - back muscle solutions





    [1] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.

    [2] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.

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