I have a knot in my back between my shoulder blade and my spine that is very stiff and painful. ?

Question

I think I got it from sleeping on it in a strange way because I woke up with the pain. It feels like there is a rock between me shoulder blade and my spine. I cannot reach this part of my back so any suggestions of what to do will help. Is massaging it the best answer or is something else better?

Answer 1

or yoga/ pilates ,etc some streching exercise may help too

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