Be prepared...long post ahead! But it's worth it if you have aches and pains! Let me know if you have any other specific areas so that I can try to help you!
I find out something today in class massage class that may help some or all of you.
If you have numbness in your ring finger and pinky or wrist, it stems from your neck muscles (not just THEM, but for the purposes of this post, I'll leave it at that), so it will help you if you rub the muscles right above the collar bone of the effected side.
For example, if my right pinky/ ring finger goes numb, I would rub above my right collar bone and up on into my neck and shoulder. There's a nerve in there that gets pinched with also runs down into the numb area I was SO happy to find this out. But of course... sit straight, and always stretch and take breaks
So...for stretching! I mentioned a few good sites in another posts for the wrist and such. I will edit this post with that info once I find that reply again.
For your back:
Go to a doorway and put your hands on the trim and push foward. This will help with the area between your spine and shoulder area. When you knit, those muscles are in a stretched position, so we need to contract them to balance it out. You will also feel this stretch in your pectoral muscles.
There's another stretch where you get one arm and cross it in front to the opposing side and push it on the backside of the upper arm. This is also good for that part of your back as mentioned above.
And for getting out knots/ kinks YOURSELF! Grab a sock and get a bouncy ball to put inside it (not too heavy so you can manuever it inside the sock, and not too mooshy so it will actually do some good.) Put your back against a wall holding the sock behind you with both hands and position the ball (by moving the sock with the ball in it) and press the ball, using your back and the wall, to apply pressure to the painful area and hold it there for about 20 seconds. Take a break and do it again, or cease and do it some other time.
Hopefully this will help you guys feel better!
If and when I found out more info that could be helpful, I'll add it
I love helping people help themselves
For more info and images on how to do self massage, go here
For hands :
Pictures for self massage
tips on technique for hand massage
Tons of pictures for stretching