10 Reps X 2 Sets; Hold Time : 5 to 10 Seconds
Simple massages are good for de stressing your body, you however need Myofascial releases for trigger points which form knots in your body. Know more about the Myofascia Network & Myofascial Pain
First try Exercise Based Rehabilitation or physical Medicine. If physiotherapy and exercise rehab eliminates your pain or helps you heal from injury, there may be no need for a surgery.