Back pain is one of the leading reasons for doctors’ visits and sick days in the U.S. ⁽¹⁾ About 8% of American adults struggle with chronic back pain. ⁽²⁾ That’s a lot of discomfort. Back pain usually persists as you go about your day, and it might not disappear when you sit down or go to bed at night.

But there are many products on the market that relieve and prevent back pain. Some products are more appropriate for specific types of back pain than others. Depending on the source and symptoms of your back problems, you may want to try a combination of the following products.

Heating Pad

A heating pad can be used on any part of the back to relieve tightness and discomfort.

Heat therapy works in the following ways ⁽³⁾:

• Enhancing blood flow
• Promoting the healing of damaged tissues
• Relaxing tense muscles
• Interrupting pain signals

Moist heat usually works better than dry heat because it penetrates the tissues faster. ⁽⁴⁾ An electric heating bad that delivers moist heat allows you to warm the muscle, providing soothing relief as you control the temperature.

This digital heating pad can be used on the hips, back, neck or shoulders. It draws from the humidity in the air to produce moisture, delivering therapeutic warmth to targeted areas.

Back Brace

A flexible or semi-rigid support brace employs gentle pressure to reduce stress on the spinal column and improve your posture. The extra support also temporarily makes up for weakened or damaged muscles. The brace may limit your mobility, preventing you from using improper techniques for lifting and reaching.

Braces relieve pain and can prevent it from returning. They’re ideal for treating back pain from:

• Surgery
• Arthritis
• Degenerative disc disease
• Spinal stenosis
• Muscle strain

Back braces are not designed to be worn all the time. Work with a health care professional to determine how to use a back brace efficiently. One of the following types of braces may be ideal for relieving your back pain:

• Posture corrector – This flexible brace retrains your muscles to support your spine in an aligned position, relieving pain throughout the back, neck and shoulders.
• Lumbar brace – Some lumbar braces are more rigid than others. They provide some compression, improving circulation and giving you a mini massage. They also provide stability, helping you move correctly and reducing your risk of injury.
• Semi-rigid mid-back brace – A semi-rigid brace with front and back panels give you plenty of stabilization and support. Some include pockets to hold hot or cold packs, which provide additional relief.
• Hip brace – If your back pain stems from sciatic nerve issues, bracing your leg or hip is soothing.

Acupressure Mat

Many of us don’t have time or the budget for regular acupressure sessions with a professional. However, you can use an acupressure mat at home to deliver similar benefits, which include ⁽⁵⁾:

• Releasing blocked energy by stimulating pressure points
• Alleviating stress and tension
• Reducing back, neck and sciatica pain
• Relieving tightness and stiffness

Acupressure mats, such as this one, are made of a flexible base that you can roll out on a comfortable surface. They’re dotted with rigid spikes, which apply pressure to many acupressure points at once. This may feel uncomfortable at first. Beginners should place the mat on a soft surface and cover their skin with lightweight clothing.

Move gradually into a standing, sitting or prone position on the mat. Distribute your weight evenly. Breathe deeply, and practice relaxing your muscles as you ease into the sensation.

There are not many studies on acupressure mats and back pain. Some critics say that the product is ineffective because it doesn’t target specific pressure points. However, many people say that they feel less pain after using an acupressure mat.

Back Massager

Massage is effective for relieving chronic back pain. ⁽⁶⁾ Back massagers help you reach hard-to-access areas on your back to knead and rub the muscles there. Pulsating, stroking and rubbing motions increase circulation, delivering nutrients and oxygen to inflamed tissues. A back massager can also break up adhesions, regions where stiff, sticky connective tissue restricts movement and causes pain.

The best types of massagers for different parts of your back include:

• Manual massagers – A massage hook is made of a rigid material that’s shaped like a large hook. It has rounded edges and protrusions to help you put soothing pressure on any spot on your back. It works especially well for relieving muscle spasms and trigger points.
• Ball massager – You can trap a tennis, golf or lacrosse ball between your back and another surface to give yourself a massage. Do this against the wall or floor, and move your back across the ball while applying pressure to work out knots. The Vertiball mountable tool lets you stick the ball to a surface for a more effective massage.
• Percussion massage gun – This electronic device uses a pulsating action to give you a deep-tissue massage. Choose one with a variety of heads and speeds to personalize the experience and address specific areas.
• Infrared massagers – Infrared light penetrates the skin to promote cell regeneration, pain relief and healing. ⁽⁷⁾ Back massagers that use infrared light come in panel and handheld options. They also have nodes, heads or balls that rotate and pulsate to relax tight spots.

Orthotics

If you’re on your feet a lot, orthotics may moderate your back pain. ⁽⁸⁾ Your feet are the foundation of the kinetic chain, which is the series of joints that extends to the neck. Optimizing the position of the feet aligns the knees and pelvis, improving your posture and taking unnecessary pressure off of your spine.

Custom orthotics address specific problems with your gait and positioning. But pre-made orthotics also deliver benefits. Look for plenty of cushioning to distribute your weight. An insole that limits your mobility corrects pronation and supination, which occur when your feet roll inward or outward as you stride.

While insoles don’t provide a quick fix, they can resolve back pain in the long term. Talk to a spine health specialist to learn more about the right types of orthotics for your condition.

Body Pillow

Back pain is especially frustrating when sleep doesn’t bring you relief. Many back pain sufferers find relief from supporting their hips, back, neck or knees with a large body pillow while they lie in bed. This one has two flexible legs that you can adjust to position yourself as comfortably as possible, relieve discomfort and avoid waking up feeling stiff.

Paying attention to the way that you position your body during activities and rest brings awareness to the potential cause of back pain. Orthotics and braces, which stabilize your movements, can go a long way in managing your discomfort. When you’re trying to alleviate acute pain, you can reach for a heating pad or back massager. Regularly using products such as acupressure mats and body pillows promotes rest and healing, potentially eliminating your pain for good.

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