There are endless lower back pain relief products online, from creams to devices that promise to get you quick relief…And while I haven’t tried them all, I can say that I tried at least over 20 products myself over a period of 5-7 years.
I lived with the pain for more than 2 years before I was even diagnosed with a herniated disc. Shortly after that, I was also diagnosed with ankylosing spondylitis which is rare spinal arthritis. So you can guess I was in a great deal of pain. And I’ve tried – literally – everything under the sun to get relief.
I’ve invested in a lot of back pain products to get relief, but there were only a few that made a difference in my healing and helped me recover fast. After all, the goal should be long term relief, not a temporary one.
So below, I’ve compiled a list of the 9 best products that I’m sure will help you get relief from lower back and hip pain.
I still use these amazing tools nowadays even after my full recovery. I include them in my day to day life to maintain a healthy spine and body. I will list these products randomly so the numbered list doesn’t reflect their order of importance
Full disclosure: this post contains Amazon affiliate links. I only mention products I personally have used and recommend…and if you purchase from Amazon using my affiliate link, I get a small commission. You won’t pay more. And thank you for supporting this blog!
Best Tools To Effectively Relieve Lower Back Pain
1. Lumbar Support
I still use my lumbar support on a daily basis. Without proper back support, It’s so easy to start slouching and rounding your back when you’re driving or sitting at your desk. Spinal flexion puts pressure on the spine and can contribute to permanent postural changes over-time.
A lumbar support will help you stay in alignment whether you’re at work, driving or sitting at your desk at home. Especially if you forget to check in with your posture at work. If you find sitting to be a major pain trigger, read my post here on how to sit without triggering hip and lower back pain.
2. Memory Foam Seat Cushion
If you have sciatica or get pain sitting on hard surfaces, this cushion is a must-have. I used it for over 2 years when driving, and took it with me to work as well.
It made sitting more comfortable and provided support for my hips too. I don’t use it as often right now, but back when I used to be in pain, this and the lumbar support came with me everywhere.
2. Spoonk mat
The Spoonk is an acupressure mat I was introduced to a few years ago and since then, It’s been part of my weekly routine. You simply lie on the mat, breath and relax. The acupressure mat will help you sleep better, increases blood flow into the hips and lumbar spine, and stimulates the Parasympathetic Nervous System responsible for regeneration, healing and recovery.
Heat also improves joint mobility. After a few minutes on the mat, you’ll feel more relaxed and relieved. I still use the Spoonk mat because I love it so much… I use it after my leg workouts too. The smaller one is great to use for the neck area. I find the best time to use it is right after the shower and before bed.
I have both the regular and travel size Spoonk mats.
3. Grid Foam Roller
You may think you I’m recommending you foam roll your lower back. No, I’m not. In fact, you should not be foam rolling your lower back at all…
What I recommend though is to use the foam roller to release your hip flexors (the tensor fascia latae, the PSOAS muscle, and the rectus femoris). Tight hip flexors always lead to lower back pain and spending time on a daily basis to release these muscles will get you relief.
I’ve used the grid foam roller for years. It’s a high-quality product and will last you forever.
4. Back Pain Bootcamp
The Back Pain Bootcamp is my own program and I created it to share my own unique techniques that helped me recover fully from chronic hip and lower back pain. These techniques are focused on fixing the underlying cause of the pain so you don’t have to rely on temporary fixes forever.
5. Turmeric and Ginger Supplements
I include turmeric and ginger roots in almost everything. I include them in my smoothies, juices, soups, and teas. Turmeric and ginger have high anti-inflammatory properties helping your body get rid of inflammation and toxins. It’s important to improve your nutrition and adopt an anti-inflammatory diet when you have lower back pain or any hip inflammation as well. How will your body heal and recover if you don’t give it the nutrients it needs to do so?
There is a lot you can do to reduce inflammation naturally, and the best way to start is to introduce turmeric and ginger into your nutrition. You can either purchase fresh roots but if you know you won’t do it, you can get supplements that are easy to consume.
6. Inversion Table
I haven’t purchased an inversion table myself but I had the opportunity to give it a try at a friend’s athletic gym and it was amazing!
I felt all the tension melt away from my shoulders and my lumbar spine.
If you sit or stand a lot and you feel that adds pressure on your spine, I recommend you get an inversion table. You can use it at the end of the day to decompress your back. If you have a disc bulge this tool can certainly help you recover faster.
7. Foam topper
Soft mattresses may feel comfortable but they are terrible for the back. I say this from experience also. For the longest time, I’ve slept on a very soft mattress and never thought it had anything to do with the quality of my sleep. I just woke up feeling like I haven’t slept at all and my muscles felt so sore and achy.
When we got this new Tempur-Pedic firm mattress, everything changed… I haven’t had any neck or back soreness since we got it. You don’t have to get a brand new mattress. This memory foam topper can be all you need.
But it will make a huge difference in your sleep quality. When you sleep on a supporting surface, your body does not develop tension overnight. Your body also has the opportunity to get into a state of deep sleep which is necessary for healing.
In my opinion, magnesium is one of the best natural, muscle relaxants. I started taking magnesium a long time ago when I was experiencing a lot of muscle spasms and got sick and tired of the muscle relaxant pills I was taking (I started experiencing all the side effects).
I’ve been supplementing with magnesium on a daily basis. If you have trouble falling asleep because of the muscle spasms, take magnesium before bed for best results. Generally, magnesium is safe. But always check with your doctor before starting any new supplementation program.
- Acupressure for chronic low back pain: a single system study. Available online: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5574337/
- Should You Foam Roll Your Lower Back?. Available online: https://blog.nasm.org/ces/foam-roll-low-back/.
- Turning Back Pain and Sciatica Upside Down. Available online: https://www.spineuniverse.com/conditions/back-pain/low-back-pain/turning-back-pain-sciatica-upside-down
Hey! My name is Sofia and I’m here to help you eliminate lower back pain and piriformis syndrome without spending years in pain stuck in temporary fixes. Click here to learn more about me and how I can help you…