I will never forget the first time I started having back pain. I tried jumping out of bed in the morning, as usual, and it was excruciating. It took me several minutes to stand up and I spent the day shuffling around, completely bent over.
Sitting was extremely painful, so I started working standing up. After driving, I would spend several minutes standing awkwardly next to the car, trying to get fully upright again before I could start walking. At one point, my upper torso shifted to the left and locked in that way, forcing me to walk crookedly.
I finally had an MRI and discovered I had multiple herniated discs. My doctor isn’t sure why – it could be something as simple as repeatedly dragging my son’s (incredibly heavy) car seat. I have seen several back pain specialists and have been told there is nothing they can do other than surgery or steroids, both of which I prefer to avoid.
After years of physical therapy, I finally found a solution that works for me: cycling and swimming, plus daily stretching and core strengthening at home. It takes time and energy, but I will gladly do it if it means I can avoid back pain in the future. It’s been four years since I made any major adjustments to my routine, and since then I haven’t had a back pain flare-up.
I know I’m not alone. According to Centers for Disease Control and Prevention, 39% of Americans say they have back pain. If you’re one of them, it’s a good idea to get evaluated by a specialist to find out why you’re having problems, says Dr. Christopher Wolf, an orthopedic spine surgeon at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles. If you can figure out the source of your pain, you can work to prevent it in the future, according to physical therapist Susan Fu, co-director of Rehabilitation Services at the Center for Performance Therapy at Providence Saint John’s Health Center in Santa Monica, California. .
A doctor or physical therapist can evaluate you and help determine your next steps, but treating back pain usually involves some form of stretching, ice and heat therapy, and strengthening, says Wolf. Fortunately, many products can help, including the tried-and-true buys below.
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Resistance bands offer an easy way to train strength without a lot of equipment. This five-pack from Fit Simplify comes in extra-light to extra-heavy resistance levels, allowing you to try a range of difficulties and build up stronger bands. They’re also useful for making core-strengthening exercises, like bicycle crunches, more challenging. This set comes in different colors and comes with a carrying bag.
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Your glutes (also known as your butt muscles) tend to weaken when you have lower back pain, which is why lateral leg raises and weighted hip extensions can help, says Wolf.
These weights can help strengthen your glutes and support your back. This brand offers a wide range of engaging weights, from ¼ pound to 9 pounds. This 1½-pound version is great for most people, but it’s a good idea to check with your doctor first to see which one is right for you.
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Wolf says foam rollers are great for working on hard-to-stretch spots, including the IT band (a long piece of connective tissue that runs from the hip to the knee and can contribute to back pain). To use it, place the foam roller on the floor, lie on your side on it, and roll the area from your hip to your knee while applying a little pressure to the roller.
The molded polypropylene will maintain its firmness even with daily use. Choose from 18, 24 and 36 inch long versions.
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Ice can help relieve pain when inflammation becomes too much. The ColePak features a flexible ice pack and elastic straps that help you adapt it to your back, knees, shoulders, or anywhere else you need relief. Keep in mind that gel packs like this get very cold, so you may need to wear a shirt between you and the backpack, says Fu.
This product can also be used for heat therapy to increase blood flow to painful areas. Just put it in the microwave for about 30 seconds.
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This handy strap has 10 loops, so you can easily find the right length for any part of your body you want to stretch. This tool is especially useful if the problem is the lower back. “You can use it to stretch your hamstrings, which helps relax your pelvis and back muscles,” says Wolf.
The woven nylon material holds up to years of use, and at over 6 feet long, it works for even the tallest among us.
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You can do a lot of exercises with a ball like this, mostly involving core-strengthening moves like planks and side planks, says Wolf. Stability balls are also good for reaching hard-to-stretch areas, he adds.
They come in a variety of sizes to suit your height. The 20-inch version works for people between 5 feet and 5 feet 6 inches tall; use the chart on the page to find the appropriate size.
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Massage can help relieve muscle spasms, but it’s not always an option. To treat pain at home, Fu recommends having therapy balls on hand. A simple exercise: place a ball against the wall and lean against it. “The key is to relax when using it and wait for the muscle to really release,” she says.
The 2½-inch balls are made from soft rubber that compresses to provide gentle pressure. This set comes with a handy bag so you can easily travel with them.
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If you suffer from lower back pain, “it may be helpful to modify your sitting position,” says Wolf. Using a balance chair makes it more difficult to slouch since you have to sit on your pelvis and maintain an upright posture, he explains.
This option from Gaiam has great reviews – people praise its comfort and durability. The frame comes with a removable 20-inch exercise ball and is designed for people who are 5’1″ to 6’1″ tall. Works with most standard desks, but leg extenders (sold separately) are available.
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Sometimes the source of back pain can be as simple as poor posture. Wolf recommends investing in a posture corrective shirt like this one from AlignMed. Made from spandex and polyester, this zip-up shirt helps move your shoulder blades back into the correct position, relieving extra stress from your spine. It also encourages you to activate the muscles necessary for good posture. Please refer to the size chart on the page to make sure you choose the right size.
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