Teacher Knots: Why Teachers Get Neck, Shoulder, and Upper Back Pain (And How to Fix It)

If you’re a teacher, chances are you’ve felt it… That deep, nagging tightness in your neck, shoulders, or upper back that never fully goes away. Many people just call them knots, but we call them “teacher knots” and honestly, the name fits.

These knots aren’t just random soreness. They’re your body’s response to long days, repetitive movements, stress, and holding tension for hours at a time.

What Are “Teacher Knots,” Really?

Teacher knots are areas of muscle tightness or trigger points that develop when muscles stay contracted for too long. Over time, blood flow is restricted, oxygen drops, and the muscle fibers essentially get stuck in a tense state.

The most common areas:

• Upper shoulders (trapezius muscles)

• Neck and base of the skull

• Upper back between the shoulder blades

These areas are heavily involved in posture and head positioning, two things teachers use constantly throughout the day.

Why Teachers Are So Prone to Them

Teaching is physically demanding in ways most people don’t realize. Some of the biggest contributors include:

Prolonged standing or sitting

Standing during lectures, sitting during planning, and rarely changing positions can overload the same muscle groups.

Forward head posture

Looking down at papers, laptops, phones, or students’ desks pulls the head forward, increasing strain on the neck and shoulders.

Repetitive movements 

Writing on boards, grading papers, lifting backpacks, and reaching

overhead all add up.

Stress and mental load

Stress doesn’t just live in your mind, it shows up physically. Many people unconsciously tense their shoulders when overwhelmed.

Signs Your Knots Are More Than “Normal Soreness”

You might be dealing with teacher knots if you notice:

• Persistent tightness that stretching barely touches

• Headaches starting at the neck or shoulders

• Reduced range of motion when turning your head

• Tender spots that hurt when pressed

• Pain that worsens at the end of the school day or week

Ignoring these signs often leads to more stiffness, compensation, and even chronic pain over time.

What Actually Helps Relieve Teacher Knots (How Better U Can Help)

Teacher knots don’t go away with rest alone. Real, lasting relief comes from addressing muscle tension, joint restriction, posture, and movement patterns together — which is exactly how care is delivered at Better U.

Instead of temporary fixes, our approach focuses on correcting the root causes of tightness in the neck, shoulders, and upper back.

Chiropractic Care 

When spinal and shoulder joints aren’t moving properly, surrounding muscles stay tight to compensate. Chiropractic adjustments restore healthy motion, reduce strain, and allow overworked muscles to finally relax.

Occupational Therapy 

Occupational therapy focuses on how daily movements impact your body. For educators, this means improving posture, movement efficiency, and classroom habits to prevent teacher knots from returning.

Acupuncture

 Acupuncture helps calm the nervous system, reduce inflammation, and promote muscle relaxation. It’s especially beneficial for chronic tension, headaches, and stress-related tightness commonly held in the neck and shoulders.

Manual Therapy 

Hands-on muscle work targets deep knots and trigger points that self-stretching can’t reach. This helps break up stubborn tension, improve circulation, and release built-up stress in the upper back and shoulders.

Stretch Therapy 

Guided stretch therapy helps lengthen tight muscles and restore mobility in areas that get overworked during long school days. For teachers, this is especially effective for releasing neck, shoulder, and upper-back tension caused by prolonged standing, sitting, and forward-leaning posture.

Why This Works for Teachers

Teacher knots don’t come from one bad day, they build over time from repetition, stress, and posture. By combining multiple therapies under one roof, Better U helps:

• Release existing muscle knots

• Restore healthy movement and alignment

• Reduce daily tension throughout the school week

• Prevent tightness from constantly returning

Teachers take care of everyone else, and their bodies deserve care too. Schedule your appointment with us today, we got your back!

*Visit our Instagram to watch our Lead Massage Therapist Eddie explain "Teacher Knots" !

@betterufamilychiropractic

Disclaimer:

No content on this site should ever be used as a replacement for advice from your medical professional or trained technician.