How do you massage a back knot out?
I pay someone at a spa.
I get knots behind my shoulder blades where I can't reach them. I have a tennis ball in a long sock. I back up against a wall or the back of a chair, position the tennis ball over the knot and roll it around. It helps a little sometimes.
Try pressing on the knot or massaging it. You can also try a heating pad or an ice pack for the pain