Because I’ve tried nearly everything and these actually DO work…
I’ve talked about my lower back pain struggles quite a bit on the blog (and Instagram) and, gotta say, you guys feel my pain literally and figuratively. I won’t back track too much but (I’m just full of puns today) but basically any time I hear about some kind of tool helps lower back pain, I try it. These six are in my actual rotation and I wanted to feature them because hopefully they’ll help you, too.
And let me know if there’s anything else I should try!
The Best Gadgets To Help Ease Lower Back Pain:
Ice belt (pictured on me above):
Every morning while I ice roll my face, I also ice my back. I actually used to use just regular ice packs but i figured there had to be some kind of belt version, which there was, and I’m obsessed with it. Mornings tend to be when I’m the most stiff (from sleeping) so it’s a really nice feeling to soothe the back muscles with this belt…and you can wear it while you’re doing your hair, brushing your teeth etc. so it’s basically not annoying to use.
Speaking of belts, this belt was recommended by one of the like 15 doctors I’ve seen and I figured for $50 it was worth a shot. The results? It DOES REALLY HELP. My physical therapist always says it’s all about stabilization when it comes to the low back and this belt basically tightens your hip bones and you just feel like you have more control when you wear it. Sure, it’s not a permanent fix but whenever I’m feeling a little iffy I throw this baby on and it truly does lighten the pain.
So I wouldn’t necessarily recommend using this on bare skin (ouch) but, for smaller areas in pain, I do like to use this acupressure roller. It’s not my every day go-to because my pain tends to be like ALL of my butt or ALL of my lower back but, that said, when I felt a sharp pain down my leg the other week it was really helpful and kind of fun to use!
I took a “restorative” yoga class last year, which is basically just stretching for an hour. We used a bolster for a few different stretches and it felt great. I bought this bolster immediately after (it comes in a bunch of colors!). So now I use it occasionally to really get a good stretch in. Which, in turn, always makes my back feel better. You can also place one under your shoulders, and head to help open up the chest and lengthen the spine!
Last year I blogged about this mat and you guys were VERY into it, and for good reason. It is my absolute favorite. I even brought it with me to Thailand in March! I’d say if you were going to buy one ONE thing from this post, this mat should be it.
I use this mat for about 30ish minutes (naked). You can absolutely work your way up to going bare on it cause, yeah, it does feel a bit harsh at first. But it’s harsh in that way where you actually become numb after a few minutes. Then it feels great, you know? I always tell beginners to wear thin clothing and lay on it while on the couch to start. Before you know it you’ll be naked laying on the floor, haha.
It works because, essentially, when the pressure points of the body are stimulated, tension in the muscle is released, while an increase in blood flow and circulation in the area slowly aids in healing and promotes complete relaxation and “well-being.” In essence, acupressure point stimulation causes the body to heal itself so that it can function optimally. But seriously, these mats also help with:
- immediate back and neck pain
- helping with relaxation and the elimination of stress
- reducing aches and pains
- improves sleep, circulation and mood (and apparently increased energy levels!)
- helps with headaches, too! (the pillow)
I’ve been foam rolling for years. This particular foam roller is to REALLY GET IN THERE and give yourself a deep tissue roll. When my friends come over and see this roller they usually say something like “WOW. Does that hurt?” Not at all. Regular (smooth) foam rollers are great. However I’ve concluded that a lot of my lower back pain comes from having tight glutes and hamstrings, I need a deeper roll. My glutes are pretty juicy, you know?
According to the brand: “If you’re primarily using it on thicker muscles like glutes or hamstrings, are trying to dig deeply in around the hip capsule, are working on scar tissue from prior surgeries…the bumps on the the Extra Firm (Black) RumbleRoller are considerably stiffer, and give it a ‘spikier’ feel, for experienced users with especially dense muscle tissue that doesn’t respond to normal massage pressure.”
YEP, that’s me! And I love this thing.
Photos by Felicia LaSala
Acupressure mat photos by Michelle Kyle Photography