Apply heat to the tight area for 15–20 minutes
Use gentle stretching for the back, shoulders, and chest
Massage the knot with your fingers, a massage ball, or a foam roller
Try self-myofascial release on the tight muscle
Take short walks and avoid staying in one position too long
Improve posture while sitting, standing, and sleeping
Drink enough water throughout the day
Do light movement or yoga to loosen stiff muscles
Use over-the-counter pain relief if safe for you
Rest the area if it is recently strained
See a doctor or physical therapist if the knot is severe, persistent, or painful
Seek urgent care if you have numbness, weakness, fever, or pain after injury