4 Exercises against Muscle Nodes in the Back

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.

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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

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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



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Thai massage - A settlement with frivolous prejudices and happy endings

Thai Massage

Thai massage - A settlement with frivolous prejudices and happy endings

Wannipa Wipatothai is a trained muscle therapist. She is fed up with the prejudices and the sometimes junk stamp that has hit her life industry; Thai massage. In this article, she wants to shed light on what Thai massage can actually do for you who are plagued by muscle pain and dysfunction in the exercise apparatus.


- About Wannipa and Wattana Thai Massage

Wannipa is the general manager of Wattana Thai Massage and the daughter of the founder, Wattana Chanklad. Her mother started the company, which has premises in the center of Haugesund, in 2007. Wannipa has for several years worked as a masseur and gained several years of clinical experience with Thai massage. She started her education with courses in her home country, and later completed her muscle therapy education in Norway at Sirius Naturterapeutisk skole to gain a broader understanding of the subject. Holistic thinking and further development are two pillars that stand high for Wannipa, as she constantly wants to develop both herself and the company - whether it is professional or practical. The clinic also offers customized yoga exercises in groups, especially for customers' problem areas. In 2011, they moved to a larger room where they currently house five massage therapists, all of whom have several years of clinical experience under their belt.


- Thai massage: A form of healing in traditional Thai art

This form of treatment is one of five traditional Thai arts - the others meditation, herbal medicine, astrology and spiritualism. Thai massage combines classic massage with characteristic muscular techniques that involve tissue pressure, stretching, twisting and joint movement - many in the field thus call it Thai body treatment. The treatment has been in a development phase for over 2000 years - this means, naturally enough, that there are large variations of which techniques are used by therapists.


Thai massage 2


- What does Thai massage work against?

The treatment is particularly aimed at preventing pain and maintaining function in the body's muscles and joints - but Thai massage is also used once the accident has been out, and is used against a wide range of problems in the musculoskeletal system. Blue. Muscular tensions / myalgias, joint pain, numbness in the arms and legs - as well as less traditional things such as sleep problems and digestive problems. The form of treatment is popular among athletes, dancers and yoga practitioners - who are all looking for a more flexible and agile body.


Thai massage aims to stimulate blood circulation and release muscular blockages that could otherwise have greatly affected quality of life and function. Pain is a major obstacle that can stand in the way of happiness and everyday joy - and also reflects that there is an imbalance on a physical or emotional level. This can be due to too much training, but it can also be due to too little training - it's all about finding the balance. In the repertoire of Thai massage you will actually find over 150 different treatment techniques for muscles and joints - this means that you are well prepared to work with everything from feet, palms, thumbs, elbows, knees, joints and forearms etc.


Touch itself is one of the best healing functions - it releases, comforts and relieves pain. Physically, it is not difficult to understand that massage stimulates blood circulation, removes toxins through the lymph stream, warms the soft tissue, and increases flexibility. Remember that it is important that the therapist is a qualified practitioner and is a member of the Association of Thai Massage Therapists in Norway.


- More than 'happy endings' and junk players

We also had the opportunity to ask Wannipa some questions regarding prejudice and slurs.


Vondt.net: What do you think about the prejudices one often encounters against Thai massage? And what is your message to those who think that it is only rogue actors who do it? Do you also get a lot of sexualized inquiries asking about "happy endings" and the like?

Wannipa: There are some masseurs who run junk business, perhaps to compensate for the lack of expertise in the profession. For this is a profession and it requires education, experience and genuine interest to deliver good treatment. Most people want to do business seriously, but may fall into the temptation or pressure of junk offers for easy money. Thai massage is a great treatment for improving health and with skilled players this is exactly what one achieves. With us it has happened that new customers try, but regular customers know what we stand for and our store exudes professionalism, so that is the rarity.



Feel free to share this article with colleagues, friends and acquaintances. If you want e.g. exercises sent as a document with repetitions and the like, we ask you like and get in touch via get Facebook page here.



Backache? Did you know that back pain can be aggravated by a lack of strength in the abdomen or hip muscles? We recommend everyone with back pain to try increased training aimed at the hips and knees as well.


Try these too: - 6 Strength Exercises for Stronger Hips

Hip Training


Also read: - 6 Effective Strength Exercises for Sore Knee

6 Strength Exercises for Sore Knees



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Exercise for the chest and between the shoulder blades

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