TENS Unit for Knots in Back: Reaching the Spot You Can't
It's right under your shoulder blade. You can feel it every time you turn the steering wheel. You reach back with one hand and your fingertips stop about two inches short.
So you back up against the edge of a doorframe and lean into it. Your partner walks in and asks what you're doing.
A TENS unit for knots in back can't get rid of a knot by itself. What it can do is reach that spot when your hands can't, and take some of the sting out while you work on why it's there.
What You're Feeling Under Your Skin
Press on a knot and it feels like a pea or a short rope buried in the muscle. Push harder and it can send an ache somewhere else, like up into your neck or down your arm.
Doctors call these trigger points. A small patch of muscle stays clenched when the rest of it relaxes. Blood doesn't move through that patch very well, so it stays sore.
The doctor who mapped where they send pain had a famous patient. Janet Travell treated President John F. Kennedy's back in the White House. She's a big reason his rocking chair became famous.
Why the Same Knot Keeps Coming Back
Knots love muscles that hold still while working. Your mouse arm floats out in front of you for hours. The muscles between your shoulder blades hold it there the whole time.
Your gym bag rides on the same shoulder every day. That trap muscle never gets a turn off.
Wake up on your stomach with your head cranked to one side? That side of your upper back spent eight hours in a twist.
You can rub a knot out on Monday. If the reason it formed is still there, it'll be back by Friday.
How TENS and EMS Work on a Knot
With a TENS device, like an Ultima 3200, you feel a light buzz under the pads. For a lot of people, that buzz can help turn down the ache around a knot. It's a good fit for the sore spot you can't reach with a foam roller.
EMS feels more like a slow hand squeezing the muscle and letting go. Using EMS for muscle knots can help that clenched patch loosen up. It works best after the sharp soreness has calmed down a bit.
Pads go on either side of the knot, not right on top of it. For a knot between your shoulder blades, one pad sits a couple of inches above the knot and one a couple of inches below. Both stay at least an inch off your spine. Got knots on both sides? A TENS unit on your upper back can run a second pair on its own channel.
A TENS unit for shoulder knots goes a little higher. One pad sits on top of the trap, halfway between your neck and shoulder. The other goes just below the knot on your upper back. Neither one goes on the front or sides of your neck.
When It's Not Just a Knot
A knot hurts more when you press on it. It also eases a bit when you move around.
Pain between your shoulder blades can come from your heart, though. Does it come with pressure in your chest? Are you short of breath, sweaty, or feeling it in your jaw or left arm? Call 911. Don't wait to see if it passes.
Tingling or numbness running down your arm points to a nerve. A weak grip does too. Get those checked by a doctor before you put pads anywhere near them.
If you have a pacemaker, skip TENS completely.
Making the Knot Leave for Good
Switch your gym bag to the other shoulder this week. It'll feel weird by Wednesday. That's the point.
Pull your mouse and keyboard closer, so your elbows rest near your sides. Your upper back doesn't have to hold your arms up in midair anymore.
A tennis ball in a sock works better than a doorframe. Drop it behind your back against the wall and lean in. You can move it an inch at a time until you hit the spot.
After that, a TENS unit for muscle tightness can take over. Stick the pads on, sit back, and let it buzz while dinner's in the oven.
For more information, tips, and advice be sure to check out our other articles.