I have had a knot in my lower back for over a week now. what is the best way to get rid of it.

Rest and Stretch: Mckenzie back exercises are helpful for rehabing a back injury. Fever, incontinence, or leg dysfunction warrant an immediate medical evaluation. Otherwise mckenzie exercises are taught by most physical therapist, but can also be found online. A visit to a massage therapist of chiropractor might also help. Failure to resolve in 3 weeks warrants medical evaluation.