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    21 Things That May Help You With Back Pain

    Turns out hunching over a computer all day *isn't* good for your back??? Who knew.

    We hope you love the products we recommend! All of them were independently selected by our editors. Just so you know, BuzzFeed may collect a share of sales or other compensation from the links on this page if you decide to shop from them. Oh, and FYI — prices are accurate and items in stock as of time of publication.

    Before we start: I'm not a doctor. You should consult your real doctor if you have persistent back pain, and before you try a new treatment.

    1. An acupressure mat that looks a little intimidating — all those spikes! — but that'll actually super-gently stimulate more than 6,000 points on your back to hopefully provide some relief.

    Check out a BuzzFeeder's full review of this acupressure mat, and if you want a full rundown on how to use it, we've got you covered there too.

    Promising review: “Whenever my back aches, I just lay on this acupressure mat and it goes away. The first time I used it I had a hard time staying still. My back felt so itchy I had to keep moving to break the connection between spikes and skin. I've since found out that it meant I had a lot of tension for the mat to release and that it was working. Each time I laid on it, that sensation was less and less. It wasn't long before I was dozing off as I laid on it. You have to be very careful though, the spikes are SHARP. The first time I laid on it, I tried to reposition and my arm rubbed against the spikes, drawing blood and leaving a scrape that looked like road rash. You have to make sure you always move upward off the spikes and not across them. I've laid on the mat with bare skin and the spikes do NOT break the skin when you're laying on it.” —Amy

    Get it from Amazon for $39.97.

    2. A TENS unit to provide electrical stimulation to your tight muscles that may help them to loosen up and hurt less. It looks a little intimidating, but it's super easy to use and people swear by this lil' device.


    TENS stands for transcutaneous electrical nerve stimulation, which sounds complicated, but all it really means is that it delivers a small, safe electrical current to your muscles, which can help with pain. You just attach the included electrodes around the area where you're hurting most, and let the machine do the rest — this one has 20 intensity levels and 15 massage-mimicking modes, so you can customize the stimulation to exactly what will help you the most.

    Promising review: “I received this item today and tried it a few hours later because my back was giving me fits! It was pretty self-explanatory as to how to connect it and begin using it. I started it out on the lowest intensity then moved to the second level of intensity and it wasn't bad at all. I eventually fell asleep while having my back stimulated by the nice electric current just as I do at the chiropractor :) I found the pads to be extremely sticky, which is great because they stayed nicely in place the whole time.” —B. Christine

    Get it from Amazon for $22.98.

    3. An inversion table that might not be for the faint of heart (or the easily queasy), but may help reduce pressure in your lower back.


    Inversion therapy can help with back pain by taking the weight off the discs and nerves in your spine, as well as stretching the muscles in your lower back. A table helps you do that safely and slowly. You want to start at a super-low angle, and don't just go straight to hanging upside down This one has six angles of inversion, as well as a setting that will let you rest at your natural center of gravity. Just a few minutes a day on this thing has helped many reviewers see a dramatic reduction in back pain.

    Promising review: “I have never wrote a review for anything before but this one deserves it! I am a 30-year-old female with pretty bad lower back pain and sciatica. My husband suggested us buying an inversion table so I started researching. I chose this one because of all the amazing reviews. We assembled it tonight (which didn't even take an hour) and gave it a try. I set mine at 30 degrees and got on for three minutes. When I got off I couldn't believe my back wasn't hurting anymore... seriously y'all, it was immediate relief! This purchase was worth every penny! I have a few friends and family members that are now wanting to purchase after hearing my review. One of the best purchases I have ever made!” —Mrs.Phillips11

    Get it from Amazon for $90 (also available with expert assembly).

    4. A lumbar stretcher perfect for help both relieving pain in your back now and improving posture in the long term — although others in your house may be tempted to steal it.


    Promising review: “I have degenerative disc disease with multiple bulging discs in lower back. I was verging on calling a surgeon last week because I have been dealing with continuous pain for years. Not to mention I haven't gotten a full night's sleep in years because of shooting nerve pain when I lay down. I received this four days ago. I could barely walk that day from doing yard work. I tried it out for 10 minutes. It hurt like crazy while I was on it. But when I was done and I got up, I could actually walk. I did it one more time that night for another 10 minutes and since then two times a day at 10 minute intervals each time. I have slept like a baby every night since. I see more improvement with each day so far. I would call this nothing short of a miracle for me.” —aija

    Get it from Amazon for $29.97.

    5. A back brace to aid in providing strong, sturdy support that won't show through your clothes.


    Promising review: “I have never felt compelled enough to write a review but this back brace made something that hasn't been possible in about 10 years actually possible. I have had back issues for about a decade and not one doctor has suggested a back brace. I am only able to walk for about 45 minutes before the pain is unbearable. I love amusement parks but I have to rent one of those electric carts. On a whim I decided to try a brace out. I recently took my family to a large amusement park and about two hours in, I realized that I was still walking and in what I would describe as completely bearable pain. It was about 95 degrees and I was saturated with sweat and the brace never moved! We wound up being there from 9 a.m.-3 p.m. I was able to enjoy the entire day walking around and on rides! Since this experience I have started to use it to be able to go on walks, shopping even just grocery shopping. I can finally enjoy even the little things.” —Christie Campbell

    Get it from Amazon for $19.99+ (available in two sizes, one for 28-50–inch waists and one for 50-70–inch waists).

    6. Cult-favorite Penetrex pain relieving cream that more than 20,000 five-star Amazon reviewers swear by to help reduce swelling, inflammation, aches, and more.


    Promising review: “Magic in a jar. I have had back surgery, physical therapy, I have a TENS machine, heated back massager, assorted liniments, and a partridge in a pear tree. My neurologist basically told me my spine is 'shot.' Now at 66 I recently retired, but unfortunately the pain didn't. I read the reviews for Penetrex and decided to take a chance. Been using it for eight days, and in the last 24 hours I have been pain free. Keeping my fingers crossed will continue using, amazing stuff.” —Mark N. Drakulic

    Get a jar from Amazon for $18.97.

    7. A heating pad with a cover so soft, you'll want to curl up with it even when your back doesn't hurt.


    This heating pad has three temperature settings, and the cover is easily removable and machine washable.

    Promising review: “I have purchased many heating pads for my very bad back, some that were very expensive, and all had a hard plastic center piece. This is the only heating pad I have ever found that had heating coils throughout, no cold spots anywhere. Soft and heats evenly. I will buy another one, if this one EVER wears out!!” —Bob Barks

    Get it from Amazon for $36.17.

    8. A knee pillow that thousands of side-sleepers swear by for reducing back pain and sciatica.


    Promising review: “After reading all the positive reviews, I decided to give this pillow a try. I am a side sleeper and like to hike my bent leg pretty far up, which I imagine really puts my spine out of alignment. Needless to say, I am tossing and turning with severe low back pain all through the night and well into the next morning. The first night I used this pillow, it was like a miracle. The only time I woke up was to turn over to my other side with my pillow still between my knees. This is my third night of using the knee pillow and probably the best three nights of sleep I have ever had. I have the ability to get out of bed the next morning with no back pain. I had no problem adapting to this pillow. It is soft, comfortable and stays put. I have already told my sister about this pillow. Thanks for such a great product from a great company!” —Victoria

    Get it from Amazon for $29.95.

    9. A massage ball to convince your partner to rub your back with ease.


    Promising review: “I'm pregnant with random sore spots and back pain. My husband is awful at messages and so i bought this for him to use on my back. It works so amazing! The ball itself is super hard and durable.” —Sophia Perez

    Get it from Amazon for $6.99 (available in four colors).

    10. A memory foam lumbar pillow for your desk chair so you may not be aching after eight hours of staying in one position.

    This pillow can also be used in the car, while traveling, in airplanes, on your couch, and more. The memory foam is made to be super long lasting, so it should last for years without flattening out.

    Promising review: “Working a desk job where I'm sitting 7+ hours a day, I started having really bad lower back pain. Tried foam roller, stretching, massages... nothing solved it. Ever since buying this, pain is gone. Came back and bought another for my boyfriend. I highly recommend it.” —thatgirlfrombr

    Get it from Amazon for $25.99+ (available in eight colors).

    11. Or a seat cushion with a cooling gel insert that people swear by for car seats, offices, airplanes, and more.

    Promising review: “This strange pillow is surprisingly effective. I have chronic lower back pain and have had two back surgeries. The pain relief was instant when I sat down. It cradles the coccyx, relieves back pain and cools your butt while you drive.” —Amazon Customer

    Get it from Amazon for $34.95.

    12. A pair of insoles so you can be more comfortable on your feet all day without the worry of pain later on.


    Promising review: “Amazing. Bought to replace the original soles in my work boots. Completely eliminated any lower back pain from being on your feet all day. Walk a couple miles a day and lift a couple thousand pounds daily. I'd recommend these.” —Andrew Martel

    Get a pair from Amazon for $19.90+ (available in men's sizes 7-16).

    13. A body pillow that could help if you're pregnant, need some knee support, or just want to Mega Snuggle every night.


    The ultra-soft cover is available in velvet, jersey, or cotton, and all three are fully removable and machine washable.

    Promising review: “I have purchased several body pillows trying to find the right one to help me. I am on oxygen and have horrible back and fibromyalgia pain. All the other pillows were not filled enough and had sub standard covers and zippers that broke. This is the perfect size and shape, I can bend the ends and tuck them under my knees to help elevate them, which takes pressure off of my back. The zipper is a perfect size to handle the stress of my moving around and the cover is soft and comfortable. This pillow is just perfect!!!” —Lory

    Get it from Amazon for $47.99+ (available in three sizes and three cover materials).

    14. A tube of Biofreeze, because I'm pretty sure it's made out of ice magic and we should all thank Elsa from Frozen for inventing it.


    Promising review: “Biofreeze is a great product for aches and pains. My massage therapist recommended it years ago and I've been a dedicated customer ever since. Anytime I'm tense or have a knot in my neck or back I use it. It really helps to relax the area and allows me to work out the problem areas. My husband uses it for chronic back pain to cool the area and help him stretch out his back better.” —Sara F

    Get a tube from Amazon for $9.54+ (available in two sizes and two formulas).

    15. A bag of Dr. Teal's epsom salts so you can take the most soothing bath of your life, enriched with magnesium to aid in soothing achy muscles.

    Promising review: “This is my absolute favorite epsom salt soak! The smell is delightful and it does wonders for my back and legs. I suffer from chronic back pain that often carries down into my thighs, and nothing helps quite like Dr. Teal's epsom salts in a hot bath. It also leaves your skin wonderfully soft and moisturized, plus the scent sticks around for quite a while after as well. And I really can't tell you home much I love the smell of it! 10/10 would recommend to anyone!” —Callie S.

    Get it from Amazon for $4.87+ (available in 16 scents).

    16. Or a bottle of pure magnesium oil to get all the benefits of magnesium (it's an essential nutrient, y'all!) without the fuss of a bath.


    Promising review: “Sweet buttery Zeus, wow this stuff is amazing. Incredibly potent and pure! While great and fantastic for a night's sleep, you will also see amazing benefits by applying to muscles, joints, and areas of pain. I'm 29 and have been experiencing back pain that I wouldn't wish on my worst enemy – while this goes a way to alleviate the back pain, I've noticed it helps the back by relieving tension in other areas that I didn't even know was there! Areas that have been sore or tight for years! I've bought one of these for every member fo my family and *literally* stop people on the street to tell them about magnesium oil and its benefits. What are you still reading for?” —Damian

    Get it from Amazon for $12.95+ (available in two sizes).

    17. A foam roller that'll give your stretches that extra oomph they need.


    Promising review: “Fantastic. I was getting a lot of pain around my mid-back and I was told that my back muscles were very tense. I read up on foam rollers and the wonders they work so I decided to give this one a shot, since it was highly recommended on a separate website due to its durability and very low price. I followed some guides on the proper use and on my first use, it hurt like crazy. I had to grit my teeth and swear a lot, but once I rolled off, I noticed my entire back felt limber, if slightly numb. The best part was that the pain was gone, and it seems for the long run. I can sit in my office chair without getting that lingering pain. I use it almost daily now, and it doesn't hurt to use it anymore. Turns out my muscles were knotted up and they were tensing up all the time on their own, and this worked out all the issues. I would recommend to anyone that's looking to loosen up their muscles, particularly if they're always tense.” —Nicholas Montalvo

    Get it from Amazon for $10.99+ (available in four sizes and seven colors).

    18. A massage pillow with a heating element and kneading motion that's basically better than the real thing.


    Promising review: “A few days ago, I heard a snap in my lower back... maybe I felt it. Pain followed and stayed with me, intensifying daily. Based on reviews, I ordered this yesterday. About an hour ago, I hobbled over to my front door to receive this item. Unpacked. Plugged-in and placed on my home office chair by my lower back. Ran through the first cycle and oh my! It felt amazing. Got up from my chair after it was done. In getting up, and for the first time in days, the sharp pain wasn't there. I walked around and rested for about 30 minutes and just started the massager again for another cycle. For the price point and for what it does, this is great. I just ordered another to use at work.” —Amazon Shopper

    Get it from Amazon for $49.95.

    19. A pair of reflexology balls you might have to hide from the dog, but these are able to get into those deep, seemingly permanent knots in your back.

    Promising review: “These feel amazing on the shoulder blades, lats, and traps. Place it between your back and a flat wall and roll around like a bear scratching its back on a tree. I've ground out some knots in my traps that have been bugging me for months, or even years. I cycle a LOT and so rounded shoulders and tight traps are a problem as I'm in that aggressive road bike position for thousands of miles every year. It's hard to even describe what a relief it is when the spiky surface gets on a knotted area and you can just roll it out. The downside is they look like dog chew toys and so whenever I use them my dog thinks it's play time and she is just utterly disappointed to see me grinding them away at my back instead of throwing them to her.” —Spatial Anomaly

    Get a set of two balls from Amazon for $6.99.

    20. A self massager so you can rub those impossible-to-reach spots on your back easily and without trying to brace against the wall or the floor.


    Promising review: “This device has made a huge difference to my quality of life. I would have rhomboid muscle spasms and pain so bad that it took far too many OTC and Rx pills to keep it in check. After using this religiously for five days in a row, huge nasty knots were gone along with the constant pain...and more importantly, I have something to help keep my back in better shape. All I ever wanted was some way to massage my own back and make a good job of it and this lets me do that. No more rocking back and forth against wall corners or any of the other bizarre things I used to try to do to get some relief. Whoever invented this deserves a medal.” —D Raven-Lindley

    Get it from Amazon for $29.95 (available in three colors).

    21. An instructional yoga video that'll teach you poses and stretches you can use to strengthen your back and core into the future, so you'll be able to prevent back pain before it starts.

    Fadel Senna / AFP / Getty Images, Amazon

    Promising review: “Every once in a while, I move wrong and throw out my back and suffer from terrible back pain. Today was one such day. I could hardly walk. I took pain relievers, applied ice/heat and even put on a back support. Finally, I remembered that there are a few yoga videos available on Amazon Prime. I'm very new to yoga. I literally only started a week ago. My lower back was so painful and tight, I was willing to try anything. I was worried that this might be too difficult and painful, but found that the stretches actually helped relieve my tight, spasming muscles. While I couldn't fully extend my legs for some of the poses because I'm just not that flexible yet, I did what I was able to do and found my pain level greatly reduced after just 20 minutes of this video! There were a few stretches I skipped because my back twinged a little more than I liked, however, the stretches I was able to do helped a lot.” —Andrea

    Watch it free with an Amazon Prime membership, rent it for $1.99, or buy it for $14.99.

    Don't be like Homer! Get some relief.


    Reviews have been edited for length and/or clarity.

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