These Items Can All Help Soothe Chronic Back Pain, According to Experts

We got in touch with several different physical therapists and pain management experts to tell us just what those products are. But, before we share their recommendations, all of our experts cautioned that these products are by no means adequate substitutes for professional care, nor standalone solutions to understanding your chronic pain (which we learned is characterized by changes in how the brain and nervous system process sensory input, rather than an initial injury or cause). 

“While occasional aches and pains are a normal part of life, persistent or escalating symptoms are not and warrant an evaluation,” said Megan Steele, a physical therapist, professor and pain science researcher. “Most musculoskeletal injuries heal within 6 to 8 weeks. If pain persists beyond this period, especially if it interferes with daily activities, consulting a healthcare professional is recommended.”

Kimberly Varnado is a board-certified orthopedic clinical specialist, professor, and program director at the College of Saint Mary. She said that common causes of chronic pain, specifically as it pertains to the lower back, are often related to the positions we put our bodies in daily.

“For example, if you sit at a desk all day, your lumbar spine remains in a flexed position. Prolonged spinal flexion can irritate the passive structures that support your spine, like lumbar discs,” she said.

According to Varnado, one way to reduce prolonged flexion is to introduce lumbar support to your chair and she suggests this standard-density roll pillow that is intended to ensure proper spine alignment. The adjustable strap makes it easy to secure to office chairs, car seats and more. 

Get it from Amazon for $26.95+ (available in two densities).

Both Steele and a spokesperson for the American Physical Therapy Association (APTA), Theresa Marko, suggest getting a foam roller for performing stretches and self-massage.

“Roll it under your mid back or lie on it the long way with your arms out in a T-shape to get a nice chest and spine stretch,” Marko said, while Steele explained that a foam roller can promote body awareness, which may reduce discomfort and encourage movement.

We found this highly-rated option, which comes in four sizes and is made from a high-density foam that reviewers claim offers great support and the perfect level of firmness.  

Get it from Amazon for $12.72+ (available in four sizes and two colors).

Every physical therapist we spoke to stressed the importance of frequent movement to help alleviate back pain. “Our bodies were not designed to stay in one position for hours,” Varnado reminded us, adding that it’s important to engage in activities that will allow the spine to extend. She suggests taking frequent walk breaks throughout the day to relieve pressure on your spinal discs.

Based on her suggestion, we decided to include a walking pad, which may be a helpful addition to at-home workspaces or stagnant routines. Our own editors have previously touted the benefits of splurge-worthy folding treadmills such as this one, which can keep you moving while you work at a standing desk. The Urevo walking pad allows for walking and running speeds up to four miles per hour that can be easily controlled with a remote, and with rollers to make maneuvering the pad a breeze. Its most loved feature, however, might be that it can be folded up compactly and stored beneath a bed or sofa when not in use and the option to have the security railing up or down.

Get it from Amazon for $219.99+ (available in two sizes).

Rommel Vesagas, a physical therapist with Prestige Health and Wellness in New York City, said that topical creams like Biofreeze can offer localized pain relief and, in some cases, relax muscles and ease tension.

“Using topical creams can complement physical therapy by supplying immediate relief to sore areas, allowing patients to perform exercises with reduced discomfort and increased effectiveness,” Vesagas said.

This well-known roll-on gel uses an enhanced cooling menthol formula that promises to work quickly. It’s also TSA-friendly for pain relief on the go. 

Get it from Amazon for $12.21.

Vesagas said that poor sleep positions can contribute to chronic back pain, and that your pillows play a part in your spine’s alignment during sleep. At his practice, they suggest customizable pillows from Pillowise, which provide tailored neck support based on your anatomy and the type of sleeper you are (stomach, side or back).

Since you can only access these pillows from a medical provider, we chose to include this adjustable support pillow by Tempur-Pedic, a trusted brand that chiropractors have previously recommended to us.

This medium-soft pillow, designed for all types of sleepers, allows all sleepers to fluff, scrunch and fully customize the amount of fill inside the pillow to suit their positioning needs. Inside the stretchy inner liner is a proprietary blend of loose Tempur-Pedic fill, which contains a mixture of pressure-relieving foam, a pillowy soft material and high-density support foam that won’t go flat over time. The brand claims it’s the perfect balance of adequate support and cozy comfort, even if you’re prone to tossing and turning at night. It’s available in two sizes and the removable machine-washable cover is treated with an anti-allergen guard.

Get it from Tempur-Pedic for $69+.

“A low back brace stabilizes the lower back, which can reduce pain and provide confidence in movement,” Vesagas said, adding that a lower back brace can also aid in injury prevention because it protects the back during physical activities. 

We found this highly-rated brace, which also features an adjustable lumbar pad for extra compression, offers vertical support. It’s available in sizes XS–3X and three colors. 

Get it from Amazon for $29.97.

“Proper footwear can help with lower limb mechanics and load distribution through the lower body,” Steele said. “Walking is an accessible form of exercise that has demonstrated the ability to decrease pain, disability and improve quality of life in people with chronic low back pain.”

Steele didn’t suggest a particular brand of shoe, however, podiatrists that we previously spoke to recommended these everyday walking shoes by Hoka as a supportive shoe that can aid in managing conditions like plantar fasciitis. The Hoka Bondi 9s promise an ultra-cushioned and “billowed” footbed with a neutral level of support for the arch. They are available in tons of vibrant and neutral combinations, in both regular and wide options, and sizes for men and women.

Get them from Amazon in women’s for $157.48+ and in men’s for $161.34+.

“Rather than focusing on expensive ergonomic models, choose a chair that allows for adjustment to your body’s dimensions and encourages frequent changes in position,” Steele said. 

Based on this guidance, we found this office chair that was strategically designed to support all types of sitting — whether it be kneeling, squatting one knee up or crossed legs — and is meant to promote movement throughout an otherwise stagnant work day. The foot rest portion swivels an entire 360 degrees around the set of the chair and a fixed backrest for consistent lumbar support. It comes in four colors and is height-adjustable. 

Get it from Amazon for $169.99.