Muscle knots in back

[fruityb]

I have suffered with these through pregnancy, though not for a while. However I've developed one in my back halfway down on one side. I am currently recovering from a c section last Thursday and this knot hurts more than any of that business. It's debilitating in all honesty. My OH is quite sporty and has had a good go on it this evening as he has massages quite a lot and sorted it for me before, but sweet Jesus the pain is vile! Is there anything I can do myself to try and unknot this? It hurt so bad I had to sit down earlier as I was trying to brush my teeth and couldn't. I've put deep freeze gel on it when I can put this is a mask rather than a treatment. I'm going to get a massage done I think but any help is welcome.

I think I just need it pummelling by someone but any suggestions in the meantime?

Are you sure it's just a muscle knot? Please ensure its not a blood clot as you've had major surgery recently.

I've had them before and know the feeling.

Fair enough! Have you tried sitting with a rolling pin in that area?

Put a tennis ball between you and the wall. You can then massage it yourself.

It sounds like you have a tight psoas muscle. Most people do. It's all the sitting we do. It might be also pulling on your quadratus lomburium (sp?), which is a bit higher up. Pregnancy might have made it worse with the additional load. Having a c section and the loss of abdominal strength will probably have an affect too.

The psoas connects the thigh to the lower back. You can stretch it with a lunge-type stretch. I'd also recommend googling psoas release. The best thing to do is release it then stretch.

For additional resources: I have the roll model book by Jill Miller and her tune up balls (used liked the tennis ball tip above). I have also read a lot of material by Katy Bowman. Her web material will show other stretches that can relieve related problems.

Alternate heat packs with cold packs. Also Google trigger point at as I find it really helpful to work on the trigger point rather than the knot itself.

Thank you all :) sorry I sounded really blunt up there! I think I must have been feeding or half asleep lol.

Will give these a try. My OH kneaded the crap out of it the other night which helped and will try rolling it on the items above. Its sore!

Roll the surrounding area as well. Tight muscles will pull on each other. It isn't always the bit that hurts that's causing the problem.