Is That ‘Knot’ in Your Neck Really a ‘Knotted’ Muscle?

Waking Up to Pain: Tackling Those "Sleep Accidents"

After almost 2 decades in the pillow game (www.envypillow.com), we've seen it all when it comes to neck and upper back pain. That soreness you sometimes wake up with? We like to call it a “Sleep Accident”—the result of not-so-great sleep positions.

Here’s the deal: sleep posture is just as important as standing posture. Spinal experts agree that when lying on your back, you should be able to draw an imaginary line from your forehead to your chin to your chest, running almost parallel to the mattress. The key? A pillow with neck support that holds everything in alignment.

Check out the comparison photo below to see how the right pillow (or the wrong pillow) can be a game changer in the morning. 

"Knots" Explained: Meet the Trigger Points Behind the Tension

What we often call “knots” are technically known as Trigger Points—sneaky little pockets of tension hiding in small parts of our muscles. Unlike a full-blown muscle spasm, where the entire muscle is going haywire, trigger points are more localized. But don’t be fooled: these troublemakers like to spread the misery, often “referring” pain to other areas.

So that headache you wake up with? Surprise! It might actually be a trigger point in your neck pulling the strings. Or that deep ache between your shoulder blades? It could be a sneaky pain signal coming all the way from your cervical spine. This is why chasing down the actual culprit behind the pain can feel like a detective game!

Let’s face it—pain doesn’t always play fair. It often doesn’t come from where it hurts! We’ve all dealt with a few pains-in-the-butt that had their origins somewhere else entirely...

Trigger Points Can Be as Elusive as Unicorns

Trigger points, those sneaky little muscle knots, can be as elusive as unicorns hiding in a field of rainbows. It’s funny how we often don’t notice them until someone presses on them like they’re a hidden button for an emergency alarm! Patients are usually taken aback when a tender tight spot is found that they were completely unaware of—like walking in on your surprise party. And the best part? This mysterious tender spot is often nowhere near where they’re feeling the actual pain! It’s a classic case of muscle mischief, and a common comedy routine for registered massage therapists (RMTs) during their sessions. Who knew that a little push could lead to such surprising revelations?

Where are Trigger Points Found?

Did you know that muscle is the largest organ in the human body, making up about 50% of our weight? That’s a lot of prime real estate for trigger points to hide out! With around 400 muscles in our bodies, it’s no wonder we can develop those pesky knots everywhere.

But trigger points are more than just annoying; they come with a whole host of side effects, including pain, referred pain, and the delightful restriction of movement. Ever tried to turn your head to the side, only to realize it feels like a statue made of stone? This is a common plight for many healthcare workers who spend hours looking down, whether performing surgery or cleaning your teeth. Just ask Dr. Sheila Nazarian, a plastic surgeon who shares her struggles with lifting her head the morning after a long surgery.

For many of us, the impact of trigger points can be life-changing, turning simple tasks like looking up into an Olympic event. So next time you feel like your neck is about to stage a rebellion, remember: it might just be those sneaky trigger points at play!

How do you know you have a Trigger Point?

Want to diagnose a trigger point? It’s as simple as having someone press their thumb into that knot you know is there—think of it as an uninvited guest crashing your relaxation party!  According to the specialists at Cleveland Clinic’s Department of Pain Management, trigger points love to cozy up in our trapezius muscles, which run from the base of our skull down to our mid-back and shoulders. 

When muscle is healthy, it should feel relaxed and soft to the touch—think marshmallow, not a dense, overcooked meatball. But when you encounter a knotted muscle or trigger point, you’ll quickly find what "tender" means.

On a microscopic level, part of the muscle fiber is contracted into a tiny, thick knot, while the rest of it is stretched thin like that pulled taffy. This is what we feel when we encounter a “muscle knot.” Those contracted fibers are essentially on a permanent coffee break, not available for use, which is why it’s crucial to rest and treat them before you can get back to the activities you love—even if that’s just being able to turn your head to check your blind spot while driving!

So, next time you suspect a trigger point, just remember: it’s time to poke the knot and find out what it’s been hiding!