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Simple Household Items to Relieve Back Pain

Posted by Florida Spine and Injury | Aug 8, 2019 10:15:32 AM

Everyday Items To Relieve Back Pain Fast

These are some items everyone should have just laying around the house that can help provide relief to your back pain.

We've all been there. You've got that aching pain in your back that won't go away.

Maybe you're between visits to the chiropractor and you're having a flare-up. Or, maybe you were in a hurry and picked something up with your back, not your legs.

No matter how you got here, your back hurts, and you need relief fast.

Outside of taking more painkillers, is there a simple way to relieve your back pain?

Things to try to relieve back pain:

While they might not be as good as a trip to the chiropractor, I've compiled a list of everyday items that can provide at least temporary relief from your back pain.  Want more? Check out 6 Exercises to improve posture and reduce back pain!

If you're looking for a quick fix, you're bound to have one of these lying around the house to aid you in your relief.


I know you have at least one bath towel in your house. You can use that bath towel to help support your lower back.

One of the leading causes of low back pain is poor posture. Use your towel to aid in your posture. 

All you have to do is fold it twice lengthwise, and then roll it up. Grab two rubber bands to put on each end of the towel to keep it together, and then put it behind your back in your chair to help support your lumbar spine.

Paper Towel Roll

The paper towel works just like a bath towel. If you can't be bothered to spend all that time rolling up the towel and then securing it, the paper towel roll is perfect for you.

Just grab an unused roll of paper towels and put it behind your back just like you'd do with the bath towel and get some low back pain relief.

Warm Towel

Heat therapy has long been used to treat back pain. However, a lot of us don't have a heat pad or a warm gel pack laying around, so we're forced to be creative.

Since you're already using your bath towel for lumbar support, we need to grab a hand towel for this one.

All you're going to need to do is soak the towel in hot water (careful not to burn yourself) and then rest the towel on your back just like you would a heat pad.

Tube Sock and Rice

Okay, this one is a little more involved, but it works. This one will be a hit with the DIYers. You're going to need an old (clean) tube sock, some rice, some thread, and a needle.

First you need to hold the sock open so you can fill it up with rice. Leave a couple of inches of space at the top of the sock so you can use the thread and needle to sew it shut.

Now whenever you're feeling some pain in your lower back, throw it in the microwave for a few seconds to warm it up and you can use it just like you used the warm towel.

Frozen Peas

Cold therapy and heat therapy go hand in hand. If you don't have an ice pack available, and a frozen bag of peas will do.

If you don't have peas, grab a bag of frozen blueberries, or anything you can put on your back to help with the pain.

Be sure not to put the bag directly on your skin and wrap it up in a towel.


Sleeping on the right pillow can work wonders for your back. If you've ever woken up with a stiff or cramped neck, there's a good chance you're sleeping on the wrong pillow.

However, there are more ways you can use your pillow to combat back pain.

A poor sleeping position can make your pain worse. Try sleeping on your side with a pillow between your knees to keep your spine in a neutral position.

If you like sleeping on your back, just put the pillow under your knees.


Your chair, the thing that most likely causes a lot of your back pain can also be used as a tool to prevent it.

Once you start feeling discomfort in your back after sitting for an extended period, there are stretches you can do right in your chair at your desk.

You can even do some chair yoga if you're up for the challenge.

Meat Tenderizer

That's right, meat tenderizer. Chances are you have some sitting right on your spice rack. Just add some meat tenderizer to water to make a paste that you'll rub on your back to help ease the pain.

The main ingredient in meat tenderizer is a plant compound called bromelain. Bromelain breaks down scarification in muscles to help reduce tension and pain.

Home Remedies for Back PainTennis Ball

Your dog's favorite toy is also your secret weapon against back pain.

All you need to do is grab a tennis ball and lay down on the floor.

Put the tennis ball under your back, and move around until you find sore and tender spots.

Once you discover those spots, you can concentrate your energy on them.

Just be sure not to roll the ball directly on your spine. That will do more harm than good.


Without question, if you are reading this, you have a floor you can use. What are you supposed to do with your floor to help with your back pain?  Yoga.

If you were a fan of the chair yoga I mentioned earlier, then this is just for you.

Yoga has proven to reduce and even eliminate back pain for people if performed the right way. It's a good idea here to talk to a yoga instructor before you get started to be sure you don't injure yourself. It can help stretch and strengthen your back muscles to reduce or eliminate pain.


I'm not going to tell you to do anything special with your shoes, but you need to be sure you always have a nice pair of comfortable shoes.

Wearing the wrong pair of shoes can mess up your back, and before you know it, you'll be reaching for a tennis ball to give yourself a massage.


Same deal with the shoes. If you aren't comfortable at night, you likely won't be comfortable during the day. Owning a mattress that fits the needs of your back is extremely important, and can go a long way in reducing your back pain.

There you have it. Using one or all of these ideas should help relieve you upper or lower back pain. Want more tips? 

But, there's still nothing better than seeing a chiropractor to help you with your back pain. If you're tired of using tennis balls to make you feel better, maybe it's time to go to the experts. Whether you have infrequent pain or chronic back pain, chiropractic care can help get you the relief you need.

Home remedies not cutting it? Talk to one of our back pain chiropractors at Florida Spine and Injury, by clicking the button below.


Free Back Pain Consultation


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Topics: back pain

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