In some cases, you can massage the sore muscles yourself. Locate the muscle knot and use your fingers to gently massage it.

While massaging, focus on trying to loosen up the tight muscle fibers and relieve tension. Press firmly into the affected area and make small circles with your fingers.

You can also place a tennis ball between your back and the floor or a wall, and roll back and forth on the ball to apply more pressure to the knot. Experiment by slowly and gently moving the ball to apply pressure to points of tension. You can use a foam roller in much the same way.Duration: The massage is usually 5-10 minutes a day