Smokey123
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- Oct 15, 2015
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Middle back. I get knots in my upper back but this doesn’t seem related to it. It’ll just be one awkward movement, feel a pop and then within minutes I can hardly moveWhere is the pain?
I used to have huge painful knots underneath my shoulder blades pretty much all the time. Was foam-rolling and rolling on a lacrosse ball multiple times per day to try and get any form of relief.
But I stopped getting them after just a couple of months of going to the gym 3-4x per week. Because of that I go pretty hard on back exercises to keep the pain from coming back. Low cable rows, T-bar rows, bent-over rows, etc. I still get those knots occasionally but they go away pretty quickly now.