Neck knots are one of the most common issues I treat at my clinic here in Albany on Auckland’s North Shore. Whether it’s from stress, poor posture, long hours at a desk, or sleeping in a funny position – tight, knotted muscles in the neck and upper shoulders can be incredibly painful and frustrating.
In New Zealand, many people develop neck tension after an injury — such as a car accident, sports strain, or workplace incident. If that’s the case, you may be eligible for ACC-covered acupuncture treatments. I’m an ACC-registered acupuncturist, and if you have a claim (or need help getting one), I can guide you through it.
If you’ve been trying to stretch it out, massage it away, or push through with painkillers, you’re not alone. But there’s a faster and more effective way to deal with it. Acupuncture combined with targeted massage is the most effective tool I’ve come across for getting rid of neck knots quickly. It works deeper than just rubbing the surface and helps reset your nervous system at the same time.
Neck “knots” are commonly known as trigger points — small, tight bands within the muscle that stay contracted. These can form in response to:
Repetitive strain or overuse
Poor posture (especially looking down at screens or slouching)
Emotional stress (which keeps shoulders raised and muscles tight)
Previous injuries or whiplash
Cold, damp weather that stiffens the body
These points not only cause local pain, but can also send referred pain into the head, shoulders, arms, or upper back. They can create stiffness, reduce range of motion, and feel like a hard lump or band in the muscle.
In Traditional Chinese Medicine (TCM), these tight areas are often referred to as Ashi points. The term “Ashi” means “Ah yes!” or “That’s the spot!” — a direct reference to the familiar feeling when a painful knot is pressed.
Ashi points don’t always follow classical meridian lines. Instead, they show up where there is stagnation of Qi and blood, usually due to trauma, tension, or repetitive strain. In modern terms, Ashi points correspond very closely to what Western medicine calls myofascial trigger points.
When these points are needled, the goal is to release the muscle fibres, restore circulation, and allow the body to heal naturally.
Acupuncture is highly effective for treating muscle knots because it works on multiple levels at once:
The acupuncture needle is inserted directly into the Ashi/trigger point, which often causes a local twitch response. This is a good sign — it shows the muscle is letting go of the spasm. The needle helps the muscle return to its normal resting state, releasing the knot from the inside out.
Trigger points often form when there’s poor blood flow to the area. Acupuncture helps open up the microcirculation, bringing fresh oxygen and nutrients to the tissue while flushing out waste products like lactic acid that contribute to soreness.
Chronic muscle tension is often tied to a “stuck” nervous system — either in fight-or-flight mode or holding onto stress. Acupuncture helps switch the body into a rest-and-repair state, reducing overall tension and anxiety.
Acupuncture triggers a natural anti-inflammatory response, releasing endorphins and other pain-relieving chemicals. This helps reduce swelling, irritation, and the sharp pain that often comes with tight neck muscles.
While acupuncture is excellent on its own, combining it with massage, cupping, or myofascial release produces even better results.
Here’s how I usually structure a session for neck knots:
Assessment: I check your posture, movement, pain points, and ask about your daily habits and stress levels.
Acupuncture: I insert needles into the most active Ashi points and supporting distal points (like the hands or legs) to calm the nervous system and encourage a full-body reset.
Massage: After the needles are removed, I use Tuina or myofascial massage to physically work through the muscle layers and smooth out the tension.
Cupping (optional): In some cases, I use suction cups to further release fascia and improve circulation.
Most people feel significant relief after just one or two sessions — especially if the knots are recent. Chronic cases may need a short course of treatment, usually 3–6 sessions.
The most common places I see knots forming include:
Upper trapezius: The muscle that shrugs your shoulders and often holds tension
Levator scapulae: Runs from the shoulder blade to the neck — often sore when turning your head
Suboccipital muscles: At the base of the skull — often tied to tension headaches
Rhomboids and paraspinals: Between the shoulder blades and along the spine
Each person’s pattern is a little different, so treatment is tailored to your body and lifestyle.
Relief is often felt immediately after the session, especially if the trigger point is released with a strong twitch response. You’ll usually feel:
Looser and lighter in the neck and shoulders
Less pain and restriction when turning your head
More relaxed mentally
Improved sleep and reduced tension headaches
For long-term patterns, treatment is progressive — but the results build with each visit. Many clients book a few sessions close together, then space out visits as part of a monthly tune-up or preventative care.
Once we’ve released the knots, here’s how you can support the healing and prevent them from coming back:
Stretch regularly, especially your neck and shoulders
Stay warm in cooler weather — wind and cold stiffen the neck
Take screen breaks and adjust your workstation ergonomics
Manage stress through breathwork, meditation, or gentle yoga
Stay hydrated to keep your fascia and muscles healthy
If you’re in the Albany or North Shore Auckland area and struggling with neck tension, tight shoulders, or stubborn knots — acupuncture combined with hands-on massage is one of the most effective, natural solutions available.
You don’t need to live with pain or rely on painkillers. Let’s get to the root of the issue and reset your body naturally.
Book a session online or get in touch to learn more.
Whether it’s a one-off release or part of a longer-term plan, I’m here to help you feel clear, relaxed, and pain-free again.
Dean, holding a Bachelor of Health Science, is registered in Acupuncture, Chinese Herbal Medicine, and Tuina Massage with the Chinese Medicine Council of New Zealand. With over 20 years of experience in yoga, he has earned a 1200-hour diploma in yoga and is a certified instructor of Yantra Yoga and the Tibetan Yoga of Movement.
Committed to natural health and healing, Dean takes a holistic approach in his practice, incorporating a wide range of therapeutic methods. His offerings include acupuncture, massage, dietary advice, myofascial release, herbal medicine, moxibustion, cupping, qigong, yoga, and meditation. He practices from his clinic in Auckland, New Zealand, dedicated to providing comprehensive care tailored to the individual needs of his clients
