SupremeThat knot between your shoulder blades?
You've pressed it, rolled on a ball and asked someone to dig an elbow in. It eases for an hour, then it's back. That's because the knot is where you feel it, not where it starts.
Nick Monczakowski 4.9 from 74 Google reviews · 13+ years
Where you feel it. What's pulling it.
Upper back knots usually aren't short, tight muscles. They're tired muscles being pulled long all day by a tight front.
Between the shoulder blades
The rhomboids and middle traps ache because they're holding on, stretched and working all day.
A tight chest
Short pecs draw your shoulders forward. Your upper back gets stretched to keep up.
Across the base of the neck
When the upper back tires, the upper traps take over and lift the shoulders. That shows up as a band across the top.
A stiff mid-back
When the spine between your shoulder blades stops moving, the muscles around it work overtime to make up for it.
It's not weak. It's overworked.
Your head drifts forward.
Screens and phones pull your head in front of your shoulders. The further forward it sits, the harder your upper back works to hold it.
Your mid-back stops moving.
Hours in one position stiffen the spine between your shoulder blades. The muscles around it never get a rest.
Your breathing moves up.
Stress and sitting shift your breathing into the neck and upper chest. Those muscles tighten and your upper back feels it.
Front and back, not just the knot.
Rhomboids & middle traps
Trigger point and deep tissue work on the spot you feel it, so the ache settles while the cause is treated.
Chest & pec minor
Releasing the front lets your shoulders sit back, so the upper back stops being pulled long.
Upper traps & levator
Eases the band across the base of your neck that so often comes with upper back pain.
Mid-back mobility
Work along the muscles beside the spine to get the stiff section between your shoulder blades moving again.
Knots gone. In their words.
“Nick has been super helpful in removing built up tension and knots in my back, which had been accumulating to the point of severe neck and shoulder pain.”
Nicola · Neck, shoulders & back“It focused on my back pain and tension/ knots in my neck and shoulders. I left the session pain-free, totally relaxed and with greater understanding of my body.”
Eva · Back, neck & shoulders“As a teacher, the physical and mental demands of the job had gradually built up tension in my body over time and I hadn't fully realised how much it was affecting me until I started these sessions.”
Daniel · TeacherUpper back myths. Busted.
“I just need to sit up straight.”
Tap to flip →Sitting bolt upright wears you out within minutes. Moving often matters more than one perfect position.
“If I roll on a ball every night, it'll go.”
Tap to flip →Pressing the knot eases it for a while. Nothing changes until the chest and mid-back stop pulling on it.
“It's just stress. Nothing I can do.”
Tap to flip →Stress does tighten your upper back. Treatment, a few movement habits and proper breaks all turn the volume down.
One hour. Back where it should be.
- 01
Talk
Your work set-up, your training and when the ache shows up.
- 02
Assess
Hands-on assessment of your upper back, chest, neck and how your mid-back moves.
- 03
Treat
Release of the knot and the muscles pulling on it, front and back.
- 04
Plan
A few desk habits and stretches, plus an honest view on how many sessions you need.
Before you book for your upper back.
Can sports massage help upper back pain?
Yes. Most upper back pain comes from overworked rhomboids and traps, a tight chest and a stiff mid-back. All respond well to hands-on treatment. Many people feel looser after the first session and the knot stops coming back as the cause is treated.
Why does the knot between my shoulder blades keep coming back?
Because it's usually the symptom. A tight chest and forward shoulders keep those muscles stretched and working all day. Treating only the knot gives short relief. Treating the front and the mid-back too is what makes it last.
Is my desk causing my upper back pain?
Often it's part of it. Long hours in one position, a screen that's too low and few breaks all add up. Nick will give you a few simple changes to make at your desk alongside treatment.
How many sessions will I need?
Most people improve clearly within 2 to 4 sessions. If it's been building for years it can take a little longer. You'll get an honest view after the first session.
Where is the practice?
Beverley Road, New Malden KT3 4AW. About a 10-minute walk from New Malden station with free street parking nearby. Open Monday to Friday, 11am to 7pm.
When to see your GP first
Call 999 or go to A&E straight away if you have upper back or chest pain with breathlessness, sweating, sickness or pain spreading into your arm or jaw.
Call NHS 111 or see your GP before booking if you have upper back pain with any of these:
- Pain after a fall, accident or heavy impact
- Pain that's worse at night or doesn't change whatever position you're in
- Unexplained weight loss, fever or feeling generally unwell with it
- Numbness or weakness in your arms or legs
Not sure? WhatsApp Nick a quick description first. If massage isn't the right first step, he'll tell you before you book.
Upper back pain has company.
Lose the knot for good.
- £80 first session, assessment included
- Mon–Fri 11am–7pm
- Near New Malden station · free street parking
- Personal reply from Nick, usually same day
“I was focused on my neck and back stiffness and pain. I got a full muscle MOT.”