If You Have a Mid-Back Knot That You Can’t Seem to Stretch or Massage Out, This Is the #1 Move You Should Be Doing Instead

If you’ve got ever had a muscle knot in your mid-back between your shoulder blades, you already know it is the worst. And in some instances, no quantity of stretching, pounding on it, or massaging it appears to create reduction. Properly, in line with Katie Clare, DC, the answer is not to attempt to do away with the knot by stretching or massaging. It is to construct power within the space.

“Folks typically affiliate this sensation of a ‘knot’ as an space of tightness that should be pounded on, however for most of the those that I see in my follow, it will probably truly point out an space missing stability, particularly if stretching [and] therapeutic massage hasn’t helped,” Dr. Clare explains. “If an space is missing stability or power, the physique will attempt to present this false stability by ‘tightening’ issues within the space—it is protecting in a manner.” In different phrases, the extra you attempt to stretch and therapeutic massage out the knot, the more severe it will get. To interrupt that cycle, Dr. Clare recommends strengthening the mid-back space, which is able to assist diminish the tightness and make the “knots” magically disappear. 

So how do you construct mid-back power? Under, Dr. Clare guides us by way of the highest transfer she recommends including to your routine.

The #1 transfer to do to do away with mid-back knots

First, let’s discover what causes these fake mid-back knots. Dr. Clare notes that repetitive motions, accidents to the world, and extended static postures (i.e., slouching or holding your self upright for lengthy durations) can all contribute to mid-back discomfort.

This train works the scapula stabilizers, which offer stability by way of the shoulder blade. It additionally targets the rotator cuff, which helps the arm bone within the shoulder socket, holding it steady throughout motion. And this transfer additionally helps enhance thoracic mobility, which Dr. Clare explains refers to your mid-back mobility, or how a lot you possibly can transfer by bending ahead and backward or twisting by way of your mid-back.

Once more, the objective is to strengthen the mid-back. “We’re attempting to offer some further stability to the world, so the physique is not reactively guarding,” Dr. Clare says. You will want a foam curler for this train. Dr. Clare suggests an 18-inch high-density curler, which has a number of versatility, however actually, any curler will do the trick. Here is the right way to do it:

@drkatie_clare ya welcome #midbackpain
  1. Kneel on the bottom. 
  2. Place a foam curler out in entrance of you horizontally. 
  3. Put your forearms on prime of the froth curler. Maintain your palms open and going through one another, and your thumbs going through upward. 
  4. Apply slight strain onto the froth curler along with your forearms and gently roll your arms outward. Guarantee the remainder of your physique stays in place, your again is flat, and your head is parallel to the ground, wanting down. Solely transfer your arms for this transfer. 
  5. As soon as your arms are straight and absolutely prolonged out in entrance of you, elevate one arm 1-2 inches off the froth curler. Use your mid-back muscle tissues and the bottom of your shoulder blade to do that. Maintain your neck relaxed. Keep away from shrugging your shoulders upward into your ear. 
  6. Return the forearm again onto the curler, then repeat with the opposite arm. 
  7. Keep strain on the froth curler and use your mid-back muscle tissues to roll again to your start line. 


Dr. Clare recommends doing 30 reps three or 4 occasions per week. As with most issues, consistency is the important thing to attaining outcomes. Typically, she says after three to 4 weeks, it’s best to start to note adjustments in performance or discomfort. 

If kneeling is a matter, you can too do that motion standing up with the froth curler in opposition to a wall. Dr. Clare says you can too lay on the bottom flat in your abdomen and slide your fingers alongside the ground in entrance of you, no foam curler required. 

Lastly, Dr. Clare encourages listening to your physique and seeing an professional if one thing would not really feel proper. An achy mid-back may also be ache coming out of your neck (therefore why working with the mid-back would not assist) or a results of nerve harm or different non-musculoskeletal situations or diseases. Higher to make sure—and secure—earlier than shifting forward.