Back pain seems to be a common enemy for many of us. Our bad postures and hours of screen time can contribute to muscle imbalances that put a strain on our backs. Whether we’re working from home or sitting in an office all day, our bodies are not designed to stay in one position for long periods of time. Unfortunately, tightness and stiffness in our muscles equal pain. And pain equals wanting to give up on life. Thankfully there are things we can do to prevent and alleviate back pain. Don’t worry, we got you.
Don’t have time? Quick fixes for back pain
We all have those days when our muscles give up on us. Having some self-care products handy can really make a difference. Here are some of our top picks:
Heat therapy: Invest in a good quality heating pad, which can help relax your muscles and reduce stiffness.
| Scented heat pads | Microwaveable heat wrap | Plug in heat pad | |
| Amazon finds | Bed Buddy Comfort Wrap for Neck and Shoulders | PhysioNatural Store Microwavable XL Heat Wrap | GENIANI XL Heat Pad |
| Ratings | ★★★★⅓ | ★★★★½ | ★★★★½ |
| Price | $9.99 | $36.50 | $29.97 |
| Why you’ll like it | This heat pad can also cool and comes in lavender, or lavender rose scent. | For those who are always moving, this will stay in place. The fabric is also silky soft. | For those who want instant heat that lasts, this wrap has 3 heat levels you can control with a remote. |
| Amazon review | “Heats easily in the microwave. Has a great scent. Is a great size for ease of use on those sore joints!” | “Very comfortable to wear. Stays warmer longer than other back wraps I have had.” | “I like the softness and size of this heating pad. I can only use it on high. It’s a good pad for regular aches and pains.” |
Foam Rollers: Foam rollers are like a mini massage therapist that can help relieve back muscle pain. They work by giving you a deep tissue massage that increases blood flow, promotes healing, and helps ease tension in those aching muscles.
| Basic foam roller | Textured foam roller | Massage ball roller | |
| Amazon finds | Gaiam Foam Roller | TriggerPoint Multi-Density Foam Roller | TriggerPoint Double Massage Ball Textured Roller |
| Ratings | ★★★★½ | ★★★★★ | ★★★★½ |
| Price | $14.99 | $34.98 | $26.00 |
| Why you’ll like it | This roller may look simple, but it gets the job done for a great price. | A fan favorite; this textured roller is guaranteed to give you the relief you’re looking for. | This interesting shape helps you target those hard-to-reach muscles all over the body. |
| Amazon review | “Who needs a chiropractor when you have this!? And don’t let the price and material fool you this thing is high quality.” | “The ridges reach deep into tissue/muscles and provide a soothing massage. It’s well designed and lasts for years.” | “Used it the first time on my back and – crack crack crack! Immediate relief when I stood up and my hips felt more aligned. “ |
Massage Gun: Try using a massage gun, which uses percussive therapy to target and alleviate tightness and knots in your back muscles.
| Mini massage gun | Deep tissue hand held massager | Massage gun with separate head choices | |
| Amazon finds | Skcoipsra Massage Gun | RENPHO Rechargeable hand Held Massager | TOLOCO Massage Gun |
| Ratings | ★★★★½ | ★★★★½ | ★★★★½ |
| Price | $24.99 | $39.99 | $49.99 |
| Why you’ll like it | This mini gun gets the job done at a BIG discount! And it’s easy to carry for travel. | This massager is designed to make it easy for you to use on yourself, especially with hard-to-reach areas. | Toloco is the frontrunner in this category; this is the highest rated choice with lots of head attachments. |
| Amazon review | “I use it all the time! I love how I can change the heads on it depending on the type of massage I want!” | “Works really well on tight shoulders and lower back. It could be a little heavy for individuals with muscle issues in the hands.” | “It has so many different levels of power and attachments. My back is always in knots and I can use by myself or even have my husband use it on my back.” |
Ergonomic equipment: For those who spend long hours sitting, an ergonomic chair is a great investment, as it can help promote good posture and reduce strain on your back.
| Ergonomic chair cushion | Ergonomic office chair | Kneeling chair | |
| Amazon finds | FORTEM Chair Cushion | Mimoglad Office Chair | Luxton Ergonomic Kneeling Chair |
| Ratings | ★★★★⅓ | ★★★★½ | ★★★★ |
| Price | $37.99 | $149.99 | $139.95 |
| Why you’ll like it | If you don’t want to invest in a new chair, you can try this cushion for additional lumbar support. | This highest rated chair has lots of built in customizable lumbar support options – and comes in 4 colors! | This fun chair can help you engage your core while actively fixing your posture. |
| Amazon review | “I wasn’t able to sit for more than 3 hours due to back pain, now can sit for more than 5 hours and when I get up, my back is painless.” | “I assembled this within 15 minutes. Very clear instructions. The chair itself is really comfortable and ergonomic.” | “I got this for back pain relief, and it seems to be working. Strengthens the muscles by improving your posture effortlessly. “ |
Don’t mind the hard stuff? Helpful routines
Don’t tell your mom, but she was right all along. Building healthy routines and habits is the first step to avoiding muscle pain.
- Posture: We all love potatoes, but we don’t have to become one. Sit up straight, roll your shoulders back, and keep your neck lined up with your spine. Take a break every now and then to stand up and stretch it out. This way, your muscles won’t get all tight and tense. Plus, it’s a great excuse to take a quick break and move around a bit.
- Exercises: Engaging in exercises that target your core and back muscles can help improve your posture and reduce the strain on your back. Some effective exercises include planks, bridges, and bird dogs. Regular cardio exercise, such as walking, running, or cycling, can help to improve circulation and reduce inflammation, which can in turn alleviate back pain.
- Stretches: Stretching the muscles in the back, hips, and legs can also help alleviate back pain. Incorporate stretches like the hamstring stretch, piriformis stretch, and child’s pose into your routine.
The why behind it
So why do our muscles act up? Doctors of Physical Therapy say there are four main reasons: overuse, dehydration, injury, and stress
- Overuse: Using the same muscles over and over without giving them a break can make them really tired and achy.
- Dehydration: If you don’t drink enough water, your muscles can get super tight (in scientific words, our muscle fibers will contract!) and might even cramp up.
- Injury: When your muscles get hurt, they tense up purposefully to protect you from hurting even more.
- Stress: Feeling stressed out can also make your muscles tighten up because your body is trying to cope with the pressure.
Remember, everyone’s experience with back pain is different, so what works for one person may not work for another. It’s important to listen to your body and consult with a healthcare professional if you have any concerns or questions about your back pain.