Apply a warm compress for 15–20 minutes
Gently stretch the affected muscles
Massage the knot with steady pressure
Use a foam roller or massage ball
Take breaks from sitting or standing in one position
Improve posture while sitting and sleeping
Stay hydrated
Do light exercise like walking or yoga
Use over-the-counter pain relief if safe for you
See a doctor or physical therapist if pain is severe, persistent, or worsening