Sometimes, back pain can hit us out of nowhere. When your back pain flares up, what is your go-to routine to help ease the pain? Having a Chiropractor or Massage Therapist on speed-dial is great, but knowing how to relieve back pain at home when you’re in a pinch can make the difference between a good day and a very sore one. We’ll give you a list of our favorite Teeter products to have in your recovery tool kit – all great options help you relieve pain and stiffness at home or on the go. But first…
Daily Practices to Help Reduce Back Pain
Before considering new ways to help with back pain relief, try embracing healthy daily habits that support your back health. These simple practices can be easier said than done, but they make all the difference. We’re telling you, it will be worth it!
Stretch
Stretching is one of the most important first steps to take care of your muscles and reduce the risk of back pain flare-ups. Stretches that focus on the hips, hamstrings, low back, shoulders, and neck can all encourage better spine and back health. Some of our favorites are the figure-4 hip stretch, lunge stretch, and child’s pose.
Check out the free Teeter Move app for trainer-led stretching and recovery routines.
Stay Hydrated
Hydration is key for full-body wellness. We all know we’re supposed to drink water, but sometimes we can forget all the benefits proper hydration brings (probably because there are so many!). Staying hydrated helps your muscles and joints remain healthy and flexible. In fact, up to 80% of your joint cartilage is made up of water. By staying hydrated, you help keep your joints hydrated which leads to better movement and recovery, and less pain. Drinking water is the obvious answer, but you can also consume hydrating foods like vegetables and fruits to boost your H2O levels.
Daily Movement
Our bodies are made to move. Exercise helps to prevent back pain by helping your spine and surrounding joints and muscles stay healthy and in proper alignment. It also helps to flush your joints with healthy synovial fluid. Any type of movement can give you benefits. Try walking, yoga, tai chi, or exercising indoors with a low-impact exercise machine like the FreeStep, Power10, or FitForm.
Back Pain Relief Tools for Your Recovery Kit
Even if we do everything we can to avoid back pain, it can still happen (80% of us will experience it at some point!). Throughout our busy lives, we take on stress and impact that can lead to painful tightness and back conditions. Having extra tools handy at home when you’re feeling sore can help you bounce back faster and feel better every day. Customize your back pain tool kit with a variety of options from Teeter:
ReNew Muscle Cream
ReNew Muscle Pain Relieving Cream with soothing menthol helps calm inflamed muscles. Designed to be absorbent and non-greasy, ReNew hydrates your skin while it soothes and relaxes. Just apply directly to the area that’s causing you grief and let it soak in!
“So happy that I gave this cream a try. Put it on the first time and had that wonderful cooling sensation and relief of pain. I had quite a lot of pain from a total knee replacement, used this cream and it gave me a lot of relief.”
Massage Foam Rollers
Foam rolling can be a great way to break up tight muscles and relax the back. Our Massage Foam Rollers are designed with a solid core and textured surface for a deep-tissue massage experience. Roll out everything from your calves, hips, hamstrings, and shoulders for full-body relief. Check out this quick 8-minute foam rolling routine to get started.
“Did wonders for my workout recovery…I’ve used my Massage Foam Roller for a few months now and it’s a crucial part of my daily fitness routine. I love how the texture gives me a more varied, deeper massage than a flat roller.”
T3 Massager Tool
Do you ever wish you could massage your own back?! Not being able to reach those tight areas behind you can be so frustrating. The T3 Massager is the perfect tool to solve that problem. This convenient self-massage tool helps you hit all those trouble areas without needing to lie down or convince your spouse or kids to give you a back rub. With three different massage tools plus additional stretching options, you can hit every area.
“I never realized how many knots I had until I used this for massage. It is easy to use and convenient.”
Inversion Tables and More
Inversion helps relax tense muscles, realign the spine, relieve nerve pressure, and rejuvenate discs in a matter of minutes. Using gravity and your own body weight, inversion is all-natural, non-invasive, and easy as can be. Just hang out and let gravity do the work! Teeter offers Inversion Tables, Gravity Boots, and the Dex II so you have options to choose from for inversion at home.
“My chiropractor recommended the DEXII to help with my back condition. I purchased it and have been surprised at how quickly my pain has subsided. I am glad I invested in me.”
If you don’t want to hang upside down but you still want to decompress, check out the P2 Back Stretcher. Designed to be easy to store and take with you anywhere, it gives you the traction you need to stretch out the spine. This helps to relieve pressure and relax muscles just like inversion can!
Knowing how to relieve back pain at home without pills or appointments can help you feel empowered to take care of your own health. It can also save time, energy, and money! We hope these tips and tools bring you some relief and relaxation whenever you need it most.
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