How to Massage Knots Away from Shoulders, Upper Back & Traps

How to Massage Away Shoulder & Upper Back Knots

If you've ever pressed into a spot on your shoulder or upper back and felt a jolt of "ouch, that's it" pain, you've found a trigger point — commonly known as a muscle knot. Physical therapists Bob and Brad break down exactly what's happening in that tight, tender spot and how to release it at home, without a trip to the massage therapist.

What Is a Muscle Knot, Really?

A trigger point is a tight band of muscle tissue that's sensitive to pressure and can reproduce or confirm your pain when you press on it. Knots are especially common in the shoulders, upper back, and trapezius (traps) — the muscles that run from your neck out to your shoulders.

So what causes them in the first place? While there's a lot of debate on the topic, Bob and Brad point to poor posture as a major contributor. Specifically:

• Forward head posture

• Shoulders rolled inward

• Excessive forward bending at the base of the neck and upper back

If you spend hours hunched over a desk, phone, or steering wheel, this combination is likely working against your shoulders and upper back every day.

The Two-Part Fix: Massage and Mobilize

Bob and Brad's approach isn't just "rub the sore spot." They recommend pairing trigger point massage with posture mobilization for longer-lasting relief. Tackling only the knot without addressing the posture that created it tends to bring the pain right back.

Tools for Trigger Point Massage

You don't need anything fancy — just one of the following:

• A massage cane

• A massage ball or lacrosse ball

• A massage gun or handheld massager

  
  

The Rules of Safe Self-Massage

Getting real relief (without doing damage) comes down to technique. Here's how to do it right:

1. Never massage directly over a pulse or major artery.

2. Use a tool when possible to save your hands and fingers.

3. Use deep, stroking pressure.

4. Massage with short, repeated strokes from one side of the knot to the other.

5. Move slowly — don't rush the stroke.

6. Massage in one consistent direction for the best ergonomics.

7. Keep discomfort around a 5 out of 10 — it should hurt "in a good way," never sharply.

8. Limit yourself to 10–12 strokes per trigger point.

9. Work each trigger point 3–6 times a day.

10. If you're not getting relief, you may be working in the wrong spot.

Mobilizing the Upper and Mid-Back

Before — or alongside — targeting individual knots, mobilize the broader area. Place a tennis ball or lacrosse ball against a wall, or lie on the floor with a towel underneath it, and work six spots adjacent to your mid-spine, between the shoulder blades, and spine. Hold each spot for 30–60 seconds.

Targeting Specific Knots

Once the area is mobilized, zero in on individual trigger points using the massage rules above. Work to gradually bring each knot's pain level down. This won't happen in one session — it may take several days of consistent work. As the pain subsides, you can phase out the direct trigger point massage and stick with ongoing mobilization to keep knots from coming back.

Why This Matters for Long-Term Relief

Shoulder, upper back, and trap knots are rarely a one-time annoyance — they're often a symptom of daily posture habits. Combining targeted trigger point massage with consistent mobilization gives you a sustainable way to manage pain at home, on your own schedule, without relying solely on in-office treatment.

Want to see these techniques in action? Watch Bob and Brad demonstrate the full massage and mobilization routine above.