I've been getting knotts in my shoulders, back and neck pretty consistently for about 4 years now, which is pretty much how long I've been working out. Essentially, If I do back workout, I get them, and the more I do them, the worse they get. Also, if I am traveling for a long time (cooped up in car or plane) I will get them. They are pretty excruciating, and I can hear about 20 pops when I roll my shoulders, which can't be natural.

I've tried using a lacrosse ball on the floor and have produced nothing but pain so far.
I drink enough water before workouts.
I have pretty good posture.

Does anyone have any suggestions? I am really at a loss. Does anyone else experience this?

Thanks in advance.