Simple, Doable At Home Back Pain Hacks

Doable At Home Back Pain Hacks

Many individuals suffer from mild to severe back pain. This can affect physical performance, mental state, emotional state, ability to concentrate/focus, and one’s overall well-being. Back complications can also increase one’s risk for injury, tightness in the body, and compensation.

At-Home Back Pain Hacks

If you are consistently experiencing back pain please consult your MD. Physical therapy and/or other procedures/surgeries may be needed in tandem with what I am going to be talking about in this article.

If you experience increased pain and/or discomfort from any of the methods described, please stop said method and consult with your doctor/healthcare professional. Here are some simple, doable at-home back pain hacks you can try.


Simple, Doable At Home Back Pain HacksIce and heat are pain’s enemies. Sounds simple, but if you are religious with both or one of these it can severely reduce inflammation in the body.

I highly recommend a rice pillow that you can heat up in the microwave or an ice wrap that can go around the back or shoulders.

Both of these are readily available on Amazon.

I have also found that hemp and CBD rubs can be quite beneficial. They’re a natural muscle rub of sorts.


For some, back pain comes from compression of the spine. To aid with this, decompression such as traction can be quite beneficial.

There are traction tables, machines, and equipment. A trusted chiropractor can help with this as well. I suggest seeing a healthcare professional to assess if this method is right for you before trying it out.

Some individuals get relief from placing a towel behind their neck and having a trusted friend lightly pull on the towel to give some light traction to the spine. Again, this should only be done by someone that has a decent amount of experience with anatomy, fitness, healthcare, back pain, etc.


Below are some helpful supplements that can reduce back pain, swelling, and inflammation.

  • Turmeric
  • Ginger
  • Collagen Peptides

Please be sure you are getting enough protein as well. This will help to better repair your muscles. I recommend having 35-45 percent of your calories be lean poultry, fish, and lean protein powder such as Quest, Owyn, or Evolve.

Having protein powder mixed with water, unsweetened almond milk, or fat-free milk a few hours before bed can greatly aid muscle repair.


This is one of my favorites! Acupuncture is a natural opiate release in the body. It helps to quiet the mind and the fascia.

It can provide short-term or long-term relief. Every individual will respond differently to this type of treatment.

However, make sure you find an acupuncturist that you trust and one that specializes in back pain.

Tens Unit

This is a great piece of equipment that sends electrical impulses to the body that essentially blocks pain messages to the brain.

This piece of equipment is usually fairly priced and is easy to use.

Simply attach the pads to the skin and set them for desired intensity.

You should not feel pain or sharpness, but be ready to feel a little buzzing or tingling sensation.

I recommend doing this for 10-20 minutes 3-4 days a week. You can use this more or less; I am merely suggesting a good middle ground for use.

Stretching and Foam Rolling

Make sure you are stretching and foam rolling religiously. My favorite stretches for the back are the downward-facing dog, side bend, backbend, forward fold, and child’s pose. Please see the pictures to learn what these entail and feel free to check out my article on foam rolling.

Adequately stretching out the hips and neck can help too since the kinetic chain is connected. Having a fitness professional or chiropractor do some assisted stretching with you is probably the most beneficial thing you can do as far as stretching goes.

However, a good substitute is a stretching band. These can be easily purchased on Amazon as well.

Walking and Cardio

Make sure you are getting enough physical activity- especially if your job entails long periods of sitting.

Perhaps set a timer on your phone to get up every 20 minutes, hour, etc. Whatever is going to be most realistic for your schedule.

Try to walk or get some kind of cardio in for 30 minutes three times a week.

Sitting in one position for too long can greatly increase back pain.

Standing Desk

If you have an office job, I highly recommend purchasing a standing desk. This is a great tool because even if you have to work for long periods of time, it allows you to work from different positions.

Whenever you start feeling increased stiffness or tightness, simply move the desk up or down.

This will help lessen discomfort over time.


These are just a few at-home back pain hacks. Again, please seek out professional help if your back pain persists.

Stay well and safe during these times, and feel free to reach out with any questions you might have.

As always thanks for reading and stay tuned!