Hai. Para spinal muscle spasm is the most common pain nowadays. If you are sure about the knots, here are some exercises you can try. You will need a tennis ball. -Stand by your back touching the wall. Now place a tennis ball in the area of pain. Better to place it a bit below the painful area. Now stand a bit away from the wall. Now slowly bend your knees so that you slide on the ball. Repeat for 10 times. 2-3 times ba day.Followed by ice pack application 15mints. - Apply ice pack 15mints multiple times a day.

Try with hot water bag and correct your sleeping posture. What is your occupation?? Also start stretches and strengthening exercises

Chiropractic adjustment will help. Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day. Back Stretching- lie flat, pull one of the knee forward to chest, hold for 3 seconds, then bring the other knee forward to the chest and again hold for 3 seconds. Then pull both knees towards the chest and hold for 3 seconds. Repeat 10 times each exercise twice a day.

Visit a physiotherapist for optimum pain relief

U should consult to the Physiotherapist to get relief in trigger point and strengthening n stretching exercises for muscles

Take swd for 5 days do neck exercise

Stretching exercise of neck and shoulder.

1. Take hot water bag 2. Ask someone to release the spasms(knots) by pressing with fingers in circular motions and releasing it in downward direction.

Well knots can be easily released by dry needling technique.

May be there is nodule formation due to fibromyalgia or myofacial pain syndrom.aply hot compression for 10mints. Then self streching