4 Exercises against Muscle Nodes in the Back

5/5 (5)

Last updated 12/09/2021 by The pain clinics - Interdisciplinary Health

back extension

4 Exercises against Muscle Nodes in the Back

Stiff in the back on the morning? Does it work in the back muscles? 

Try these 4 exercises that can help you loosen up muscle tension and tighten muscles in your back. Feel free to share with a friend or family member who suffers from tight back muscles. Most people benefit from learning some exercises for muscle knots in the back.


Here are 4 exercises that can tighten tight muscles, increase blood circulation and contribute to more movement in the muscles and joints. Tight muscles and muscle tension in the back are common. These exercises can help you reduce the muscle tension you build throughout the day.


Exercise should be tailored to your personal health condition. Treatment with a publicly authorized clinician may be necessary in combination with training for optimal recovery. These 4 exercises have a particular focus on increasing mobility and loosening up the muscle knots. Feel free to contact us on our Facebook page if you have input or comments.


Good tips: Training videos and Self-measures

Scroll below for to watch two great training videos which can help you loosen up tense back muscles, improve blood circulation and relieve back pain. At the bottom of the article, you can also read about our recommended self-measures.


VIDEO: Five Exercises Against Nerve Irritation in the Back Due to Muscle Nodes

Tense and tight muscles in the back can cause functional nerve irritation. If the nerves become irritated, this can cause the muscles to become even more tense and painful. Here are five different exercise exercises that can help you loosen up in the back muscles and associated nerve irritation.

Join our family and subscribe to our YouTube channel for free exercise tips, exercise programs and health knowledge. Welcome!

VIDEO: Five Tight Exercises Against Narrow Nervous Conditions in the Spine (Spinal Stenosis)

Reduced space within the spine is known as spinal stenosis. These tight nerve conditions can lead to nerve irritation and nerve congestion that can cause both radiation and numbness in the legs, as well as very tense back muscles. Click below to see five great stretching exercises that can help you with better mobility and less muscle tension.

Did you enjoy the videos? If you took advantage of them, we would really appreciate you subscribing to our YouTube channel and giving us a thumbs up on social media. It means a lot to us. Thank you very much!


Also read: What You Should Know About Back Pain

Man stays on the left part of the lower back with pain


In combination with these exercises, we recommend that you adjust your daily movement, for example in the form of less static work, less repetitive load (maybe you can make adjustments at work?), Custom walks in rough terrain or swimming in a hot water pool. If you already have a proven diagnosis, we recommend that you check with your clinician (physician, chiropractor, physiotherapist or similar) whether these exercises are suitable for you.


1. Easy side mobilization (Knee roller)

An exercise that mobilizes the back and stretches nearby muscles. Should be performed with caution and with quiet, controlled movements.

Kneel rolls for the lower back

Starting Position: Lie on your back - preferably on a training mat with a pillow for the headrest. Keep your arms straight out to the side and then pull both legs towards you. Try to relax your upper body as you do the exercise.

execution: Let your knees fall slowly from side to side while keeping your pelvis naturally - make sure both shoulders are kept in contact with the ground. Do the exercise with gentle movements and hold the position for about 5-10 seconds before moving slowly to the other side.


Lying stretch of the seat and lower back

Stretch of glutes and hamstrings

This exercise stretches the gluteal muscles and piriformis - the latter is a muscle that is often involved in sciatica and sciatica. Lie flat on the floor with your back down, preferably on an exercise mat with support under your neck. Then bend the right leg and place it over the left thigh. Then grab the left thigh or right leg and gently pull towards you until you feel that it stretches deep on the back of the thigh and the gluteal muscles on the side that you stretch. Hold the strain for 30 seconds. Then repeat on the other side. Performed over 2-3 sets on each side.



Seated back stretching (stretching of the lower back, piriformis and seat)


Sit on a workout mat or similar with good posture in the lower back (it should not be bent). Then place one leg over the other and twist the body to the opposite side - you should feel that it stretches well in the side of the seat and out towards the hip. Increased flexibility and movement in this muscle can reduce the pressure on the lower back and thus help reduce the stiffness of the lower back. Hold the exercise for 30 seconds and repeat on both sides over 3 sets.


4. Stretching exercise for the back muscles of the foam roller

Stretching stretching exercise of pectoralis chest muscles with foam roller foam roller

A foam roller can be an excellent tool for loosening up a little between the shoulder blades and in the upper back. It can also be used to stretch your muscles - such as this exercise which stretches nicely on the chest muscles / pectoralis.

Here's how to do the exercise: Lie flat on the foam roller so that you have support for both your neck and back. Please note that this only works with larger foam rollers with a length of 90 cm or more. Then stretch your arms slowly to the side and move them upwards until you feel that it stretches towards the chest muscles. Hold the position for 30 - 60 seconds and then relax. Repeat 3-4 sets.




Here are 4 exercises for muscle tension in the back. Tight muscles and muscle tension are quite common, but very troublesome. These exercises can help you reduce muscle tension and increase mobility. The training should be tailored to the individual.


What can I do myself against muscle knots and tension in the back?

This is a question we get almost daily in our clinics. First and foremost, it is important to point out that certain measures will be better for some than for others. Therefore, we have chosen to focus on more general advice here. Common causes of stiffness and tension in the back are due to too much static load, too little circulation and too much compression against the lower back. If we take this as a starting point, we want to give the following advice - and, as mentioned, this is advice that we give daily in a clinical setting.


Tip 1: Movement

More movement in everyday life. You've heard it before - and now you've hearing it again. Add pockets with more activity and movement in your everyday life. If pain prevents you from activities and exercise, consult an authorized clinician for help.


Tip 2: Trigger point Balls

They can not replace muscle work from a physiotherapist or modern chiropractor, but they are not stupid either. By using a set of trigger point balls (see example here with purchase option - opens in a new window) every other day - remember a rest day between sessions - you can stimulate increased circulation to areas with pain-sensitive soft tissue and tendon tissue.


Tip 3: Varied Sitting Position with Ergonomic Coccyx

Does your work involve a lot of sitting in front of a PC (as for an incredible number of us)? And you are not particularly keen on spending 10-15 thousand on an overpriced ergonomic office chair? Then one can ergonomic tailbone cushion (see example via the link here) be a good solution. We gladly recommend that you vary your sitting position throughout the day when using this pillow. Gold worth because it changes where in the back you get the load when you sit. Change frequently to increase variation in the back. The same concept can be used for you who are bothered by the fact that you do not find a good sleeping position, but then with this specially adapted pelvic pillow (see example via the link here).


Do You Want a Consultation or Do You Have Questions?

Feel free to contact us at YouTube or Facebook if you have questions or the like regarding exercise or your muscle and joint problems. You can also see an overview of our clinics via the link here if you want to book a consultation. Some of our departments for the Pain Clinics include Eidsvoll Healthy Chiropractor Center and Physiotherapy (Viken) and Lambertseter Chiropractor Center and Physiotherapy (Oslo). With us, professional competence and the patient are always most important.


NEXT PAGE: What You Should Know About Prolapse of the Neck

neck prolapse collage-3

Click on the image above to proceed to the next page.


Also read: - AU! Is it Late Inflammation or Late Injury? (Did you know that the two have two vastly different treatments?)

Is it a tendon inflammation or tendon injury?


Also read: - 8 good advice and measures against sciatica and sciatica



Youtube logo small- Please follow Vondt.net on YOUTUBE

(Follow and comment if you want us to make a video with specific exercises or elaborations for exactly YOUR issues)

facebook logo small- Please follow Vondt.net on FACEBOOK

(We try to respond to all messages and questions within 24-48 hours)


Images: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions.

Did you like our article? Leave a star rating

0 replies

Leave a reply

Want to join the discussion?
Feel free to Contribute!

Write a comment

Your email address will not be published. Required fields are marked with *