If you’ve ever dealt with a bad back, you know the struggle is real. One wrong move, a bad night’s sleep, or even just standing too long, and suddenly, your back is staging a full-on protest. Whether it’s an old injury acting up, a case of “slept weird” syndrome, or just years of wear and tear, back pain can put a serious damper on your day. But don’t worry—I’ve got your back (literally). I mean, I’ve been there. I’m sure you have too.
This is your go-to guide for relief and support, filled with products that actually help, plus some essential stretches to loosen things up and keep you moving.
1. Get the Right Support: Sneakers That Make a Difference
If you’ve been walking around in unsupportive shoes, your back pain might be yelling at you for it. Poor arch support and lack of cushioning can throw your posture off, putting extra strain on your spine.
🔹 Best Pick: Kuru Atom 2 – If you’re looking for a sneaker that supports your back from the ground up, Kuru Atom 2 is the one to beat. Designed with heel-hugging KURUSOLE® technology, it cradles your foot’s natural shape, absorbs impact, and promotes proper alignment—which means less strain on your spine. Both Mr. S and I wear Kurus (yes, they make men’s and women’s sneakers) and they have made an huge difference in our alignment as we walk.
Whether you’re walking, running errands, or on your feet for hours, Kuru Atom 2 helps you move pain-free—because life’s too short for bad shoes and aching backs!
💡 Pro Tip: If you stand a lot during the day, try adding orthotic inserts to customize your dress shoes.
- AVAILABLE AT: KuruFootwear
2. Movement is Medicine: A Book to Keep You Moving
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Resting too much can actually make back pain worse. Gentle movement, especially targeted exercises and stretches, helps keep your muscles engaged, reduces stiffness, and supports long-term healing.
📖 Must-Read: “Mindful Movement – Heal Your Back Pain with BAM THERAPY” by Dr. David Tennenbaum D.C. & Risa Sheppard – This book is a game-changer for understanding movement therapy using body and mind technique. It includes easy-to-follow exercises that strengthen your back, improve flexibility, and fix bad movement patterns that might be making your pain worse. If you were a dancer (like I was) or love pilates you’ll recognize Risa Sheppard as the creator of The Sheppard Pilates Method (the basis for the BAM Therapy exercises in this book).
💡 Pro Tip: Make a habit of daily mobility exercises—even five minutes in the morning can make a huge difference.
- AVAILABLE AT: Amazon
3. Stretch It Out: IT Band & Piriformis Relief
If you’ve got back pain, there’s a good chance your IT band (the long band of connective tissue running down the side of your leg) and piriformis (a muscle deep in your glutes) are tight and causing trouble. These areas can refer pain right into your lower back.
Best Stretches for Back Pain Relief
✅ IT Band Stretch:
- Stand up straight and cross one leg behind the other.
- Lean in the opposite direction, stretching the outside of your hip.
- Hold for 30 seconds per side.
✅ Piriformis Stretch:
- Lie on your back and cross one ankle over the opposite knee.
- Grab behind your thigh and gently pull toward your chest.
- Hold for 30 seconds per side.
💡 Pro Tip: Do these stretches before bed to release tension and prevent stiffness in the morning.
4. All Day Relief: Patches & Topicals for Pain
When your back is screaming at you, sometimes you just need instant relief. That’s where pain patches and topicals come in.
🔥 Best Pick: LaboFlex ARNIPATCH – Perfect for all-day natural pain relief without irritation. These Homeopathic Hydrogel Patches not only work on your back, but on any sore muscles, bruising, and sprains. If you read about my eye surgery, you know that my surgeon suggested that I use Arnica for healing and LaboFlex is so convenient. No messing with creams getting everywhere or staining your clothes and they last for a full 12 hours. I’ve used them a couple of times and LOVE them.
💡 Pro Tip: Apply a warm compress for 10 minutes before using the ARNIPATCH to help your muscles absorb the ingredients better.
- AVAILABLE AT: LaboFlexShop
5. Deep Tissue Relief: The Magic of a Massage Gun
If you’ve never tried a massage gun, trust me—you’re missing out. These handheld devices help break up muscle knots, increase circulation, and loosen up tight spots in minutes.
💪 Best Pick: Ekrin B37 – This thing is a lifesaver and we’ve had ours for a few years and it’s still going strong. The percussive therapy gets deep into sore muscles, helping to release tension and speed up recovery. Ours sits on the nightstand (we fight over it on some days), and use it to get those “knots” out after exercise and before I put on my LaboFlex ARNIPATCH on
🔹 How to Use It:
- Lower Back – Use gentle pressure (don’t push too hard) for about 30 seconds per side.
- IT Band & Glutes – Hold it over sore spots in your hip and outer thigh for deep muscle relief.
- Upper Back & Shoulders – Great for tension from hunching over a computer or phone all day.
💡 Pro Tip: Use your massage gun before stretching to loosen tight muscles and increase flexibility.
- AVAILABLE AT: Amazon
Final Thoughts: Keep Moving & Keep Supporting Your Back
Back pain can be a real pain (literally), but the right products and movements can make all the difference. If you’re struggling with chronic aches, try making these small daily changes:
✅ Wear Kuru sneakers with great arch support.
✅ Do daily stretches for your IT band and piriformis.
✅ Use a LaboFlex ARNIPATCH for muscle and joint relief
✅ Invest in a massage gun for deep muscle work.
✅ Read Mindful Movement to learn movement therapy for your back.
Taking care of your spine isn’t just about fixing pain—it’s about feeling better every day. Here’s to moving pain-free and getting back to doing what you love! 💙
Which of these back pain solutions have you tried? Let me know in the comments!
All items mentioned in the post were sent to the author for consideration for the article. Ultimately I selected those that worked best after testing.
