Free Shipping on $50+
Free Shipping on $50+
Published on 06/26/2025
If you’ve been sidelined by a nagging muscle knot in your back, shoulder, or neck, you know how that tight, tender spot can limit your movement and bench you from your day-to-day activities. While many believe a strong core is just for sculpted abs, the secret to banishing those knots may be building strength from the inside out.
Muscle knots, or trigger points, are ‘movement-limiting’ and can compromise core stability when they form in the crucial muscles of the core. The underlying issue is often a lack of a strong core, which makes your body more vulnerable to developing muscle knots during activities at your desk or in the gym.
When you hear the phrase “strong core,” the first image that likely pops into your mind is a chiseled six-pack. While the “six-pack” muscle (rectus abdominis) is part of the core, it’s only one piece of a much larger, more complex puzzle. True core strength isn’t about what you see in the mirror; it’s about creating a stable and integrated system that supports your entire body.
Think of your core as a muscular corset that wraps around your torso, connecting your upper and lower body. This system is your body’s center of power. Olivia & Muyor (2020) define the core as an “anatomical box” that is made up of the following muscle groups:
Before we connect the dots to core strength, let’s quickly demystify those painful knots. A “muscle knot” is technically known as a myofascial trigger point. It’s a small, hyperirritable spot within a taut band of skeletal muscle. Pressing on it can be tender to the touch and may even cause pain in other areas of your body.
Muscle knots form for various reasons, often related to muscular overload and stress. Common culprits include:
Muscle knots are a symptom of a deeper issue—a sign that a particular muscle or muscle group is overworked, stressed, and not functioning optimally.
A weak core is often the root cause of the muscular imbalances and compensation patterns that lead to muscle knots. When your core isn’t strong enough to stabilize your spine and pelvis, your body has to find stability elsewhere.
Imagine your core is the strong, central trunk of a tree. If that trunk is weak and wobbly, the smaller branches must bear excessive weight and strain to keep the tree upright in the wind. They aren’t designed for that role; eventually, they’ll weaken and break.
The same thing happens in your body. When your deep core muscles are “offline,” your body recruits other, smaller muscles to help. These are often the neck, shoulders, lower back, and hip muscles, where knots love to form.
For example:
This compensation is a short-term survival strategy for your body, but a long-term recipe for disaster. These smaller “helper” muscles are not designed for prolonged stabilization. They fatigue quickly, become starved of oxygen, and develop painful trigger points we call knots. A strong core prevents muscle knots by stopping this entire dysfunctional chain reaction before it starts.
Building core strength is the best way to avoid the muscular imbalances that cause muscle knots. This provides the foundation for stable, balanced movement, keeping your body mobile and pain-free.
To build a protective core, the key is to focus on exercises that promote stability and control rather than just flexion-based movements like crunches. The recommended approach is to begin with the basics, master your form, and gradually add intensity. This method helps you build a supportive core, which will help you say goodbye to those painful knots for good.
Here are a few foundational exercises for a strong core:
Your “core” is more than just your abs. True core strength involves a complex muscle system forming an “anatomical box” around your torso. This includes muscles in your back, hips and glutes, pelvic floor, and diaphragm.
Your journey to better movement and a life free from painful muscle knots begins at your core. A strong core is not an aesthetic goal but the functional foundation for everything you do. By understanding that your core is a complex system of muscles in your abs, back, and hips, you can begin to train it to support, stabilize, and protect your body.
Stop chasing the pain and start building the solution with a proactive approach, combining core strengthening with self-care for muscle pain. We invite you to explore our resources for more information on supportive self-care tools like professional-grade massage rollers and expert-designed programming to help you release existing knots and complement your strengthening routine.
Oliva-Lozano, J. M., & Muyor, J. M. (2020). Core Muscle Activity during Physical Fitness Exercises: A Systematic Review. International Journal of Environmental Research and Public Health, 17(12), 4306. https://doi.org/10.3390/ijerph17124306
For more information on our excellent tools and programming:
Website: www.tigertailusa.com
Email: [email protected]
Disclaimer: This information is for general knowledge and informational purposes only and does not constitute medical advice. Consult a healthcare professional before starting any new exercise program.
Stay Up-to-Date!
Dr. Julie Zuleger has over 20 years of experience as a Licensed Massage Therapist, Certified Strength and Conditioning Specialist (CSCS), Corrective Exercise Specialist, RYT-500 Yoga Instructor, and Human Movement Specialist. Julie promotes self-care using massage tools and stretching-based programs and teaches continuing education courses for yoga teachers, massage therapists, athletic trainers, strength and conditioning, fitness, and wellness professionals. Julie holds a PhD in Education and is the Director of Kinesiology and Education at Tiger Tail USA.
*Not applicable for shipping to Alaska and Hawaii
