It's a cool winter morning and as you roll out of bed and plant your feet on the floor you feel a twinge in your lower back. You've tried to ignore this for some time, hoping it will go away, but the pain is still there.
You've tried stretching, don't want to rely on over-the-counter pain medication, and have even tried contorting your body into various yoga poses, but nothing seems to help. Luckily, there are several types of gadgets that may help alleviate some of your stubborn back pain.
1. Transcutaneous Electrical Nerve Stimulation (TENS) Units
Transcutaneous Electrical Nerve Stimulation (TENS) units are small, portable devices that use low-voltage electrical currents to stimulate your muscles and many people use them to treat back pain.
TENS units such as the Easy@Home TENS Unit Muscle Stimulator come with adhesive electrodes that you place on your body. Once turned on, the unit sends electrical pulses through the electrodes and into your muscles. You can control both the intensity and duration of the pulses to suit your preference.
The cool aspect of a TENS unit is that you can use it on nearly any part of your body, including your back, shoulders, arms, and legs. This means the device can play double duty by not only helping to relieve back pain but also assisting in active recovery following intense workouts, long hikes, or a grueling mountain biking session.
TENS units are generally considered safe and effective for relieving pain, although it is important to follow the manufacturer's instructions and to consult with a healthcare professional before using one.
2. Heating Pads
Heat is one of the original tools in the pain relief game, and heating pads make soothing heat portable. These devices increase the temperature of your muscles to help reduce pain, relax your body, and reduce inflammation and swelling by increasing blood flow to the affected areas.
Heating pads have evolved over the years, and the latest and greatest electronic versions come equipped with infrared technology, temperature settings, and even built-in massage capability.
For example, the RENPHO heating pad is designed to provide coverage of your entire back and neck, although it can be applied to other areas of the body. Most electronic pads feature heating and timer settings, a remote control, an auto-off timer, and a washable cover.
Other more advanced options, such as the Hyperice Venom 2 heat and massage wrap combine modalities (temperature and percussion) to provide back pain relief. The device is made of flexible neoprene and is made to be worn around your waist.
It connects via Bluetooth to your smartphone device and, using the Hyperice App, you can control its heat and vibration settings. Hyperice claims the device can heat up almost instantly and lasts for three hours on a single charge. It is even approved by the TSA for carry-on, so you can enjoy relief on your next cross-country flight.
3. Smart Foam Rollers
Foam rollers are cylindrical pieces of foam that you can use as a form of self-massage. They are dead simple to use: simply lay on the roller and use your body weight and arms to slowly roll back and forth, applying pressure to the muscles in your back. That will stretch the muscles and, hopefully, reduce tension and pain.
There are several apps you can use to guide you through foam roller exercises. Or try a next-generation foam roller that's equipped with additional features to take things to the next level. For example, the Therabody Wave Roller foam roller combines a foam roller with vibration therapy to help release tension and increase mobility. The device is Bluetooth-enabled, meaning you can access personalized routines using the Therabody app.
If you're in the market, consider a smart foam roller with higher RPM massage pulses, which can help speed recovery when applied to large muscle groups such as your back.
4. Deep Tissue Massagers
Massage devices have been around for a while and are considered very safe including for treating back pain by stretching back muscles and increasing blood flow. They are capable of targeting muscles that can become tight and painful for several reasons, including poor posture, overuse, or injury.
Deep tissue massagers come in a variety of forms, including handheld devices and chair pads. Handheld devices such as the Therabody Prime come equipped with an ergonomic grip, multiple attachment heads, app integration via Bluetooth, and customizable speeds. However, because of its shape, might be difficult to use when targeting your back.
Other options such as the Wahl Deep Tissue Handheld Massager provide targeted muscle relief and are designed to reach harder-to-reach areas such as your lower back. This device provides over 3,000 pulses per minute, comes with multiple massage heads, and can run for up to 7 hours on a single charge.
If you just want to sit down and let the gadget do the work, then you probably don't want a handheld device. Luckily, other, more passive options are available. For example, the Snailax shiatsu neck and back massager comes equipped with features such as heat and vibration, as well as mechanisms to mimic rolling or kneading. And you can use it on any office chair, recliner, or sofa.
This means that you can use this device on one of the best office desk chairs for back pain while also using one of the top apps for improved posture. Your back will thank you!
Get Relief From Back Pain With These Gadgets
If you're the kind of person who experiences some form of back pain, then one of these gadgets might be just what you need. Whether you go for electrical muscle stimulation, heat therapy, or getting your roll on with a smart foam roller, there's something to suit every preference.
Keep in mind, though, that it's probably a good idea to consult with a doctor before to ensure whatever you choose is a good fit for your situation. Happy recovering!