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The Best Pain Management For Your Back
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Daphne Sampson profile picture
Daphne Sampson
After managing back pain for over 30 years, I’ve done extensive research on effective pain management. Here’s my list of must-haves. Some of the links are affiliate links, meaning I may earn a commission if you make a purchase through them.
Sections
7
 
App
 
Creams and Patches
 
Medication
 
Ice Packs & Heating Pads
 
Pillows
 
Kinesiology Tape & TENS Machine

App

Apps to have at your finger tips at all times.

 
Daphne Sampson profile picture
Hands down this has helped me with my chronic pain- this app gives you tools and solid research about pain. It teaches you to learn how to take the fear out of your pain cycle. This targets all body pain.
Curable - The App for Chronic Pain
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Daphne Sampson profile picture
This meditation app has meditations for panic, pain, fear, uncertainty and so much more. Even if you don't suffer from pain this is the app for daily calm.
Experience Calm
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Daphne Sampson profile picture
This is a tailored breathing app that will teach you how to breath the best way possiable.
Breathwrk | Number one health and performance app
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Creams and Patches

Here are my go-to creams and patches for soothing a sore back or managing nerve pain. Over time, I’ve found these to be the most effective in providing relief. Whether it’s the deep, muscle-relaxing effects of a topical cream or the comforting, local...

 
Daphne Sampson profile picture
These are great to get through the day and night if you have mild burn or never pain.
Biofreeze Pain Relief Patches
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Daphne Sampson profile picture
Using this Advil creme directly on the back or hip pain gives you so much flexiablity!
Advil Pain Relieving Cream, 2.3 oz
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Daphne Sampson profile picture
If you prefer creme vs. patches, this does the job too! Nice menthol cooling for a burning nerve pain.
Biofreeze Gel Tube for Pain Relief
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Daphne Sampson profile picture
This creme is the best for strong nerve and back pain!
Pharmapulse Neuropathy Nerve Relief Cream
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Daphne Sampson profile picture
Another wonderful cream that can help with mild pain.
Penetrex Joint & Muscle Therapy 2oz Cream
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Medication

Over the counter medications that really help manage the pain.

 
Daphne Sampson profile picture
Great for pain- not reducing inflammation.
Tylenol Extra Strength Rapid Release Gels 225 ct
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Ice Packs & Heating Pads

Here are some great ice packs and heating pads that stay cold/hot a long time and last long because of their high quality

 
Daphne Sampson profile picture
Long lasting relief and the velcor keeps it in place.
REVIX Reusable Ice Pack for Injuries 16x9
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Daphne Sampson profile picture
Lightweight and gives great moist heat to your sore muscles. Wonderful to lay on for the first 30 mins when you wake up in the morning.
Sunbeam XL Heat Therapy Pad - Burgundy
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Daphne Sampson profile picture
This is a wonderful ice pack for a lower lumber pain location.
Comfytemp Reusable Gel Ice Pack for Back
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Daphne Sampson profile picture
So helpful for nerve pain that is streaking down the leg into the hip from the lower back.
Magic Gel Hip Ice Pack Wrap - Reusable Cold
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Daphne Sampson profile picture
Need to walk around with some heat? This will keep your muscles loose and warm- works so well!
ThermaCare Back & Hip Heat Wraps, L/XL, 10ct
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Pillows

Sleeping can be more painful then daily life- here are some wonderful pillows that really give you support at night. 

 
Daphne Sampson profile picture
GAME CHANGER! Sleeping with back pain is awful, but using this leg pillow has changed my life. This molds into your leg, keeping your spine in neutral position.
Xtra-Comfort Memory Foam Knee Wedge Pillow
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Daphne Sampson profile picture
If you want a smaller pillow at night, this will also keep your spine in neutral position.
Contour Legacy Leg & Knee Foam Support Pillow
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Daphne Sampson profile picture
Need more support, this will help keep your supporeted while you sleep.
ComfiLife Lumbar Support Pillow - Memory Foam
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Kinesiology Tape & TENS Machine

Kinesiology Tape and Tens machine has been so helpful for when someone is having a back spams  or pain as it gives you support. 

 
Daphne Sampson profile picture
Great k-tap for when you are having a back spasm- strong enough to give you support.
Kinesiology Tape Pro (20 Precut Strips) Black
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Daphne Sampson profile picture
Really helps to turn the pain volume down.
TENS 7000 Digital TENS Unit - Pain Relief
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Books

This collection has some great books and workbooks all about managing pain. They're packed with helpful tips and exercises, perfect for anyone looking for new ways to cope or understand their pain better.

 
Daphne Sampson profile picture
Great workbook that gives you tools to manage your pain and has a diary portion to get you to write about connecting to your pain and fear around it.
The Pain Management Workbook: CBT & Mindfulness
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Daphne Sampson profile picture
A holistic approach to managing chronic pain.
‘The Way Out’ by Alan Gordon (Book Review)
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Daphne Sampson profile picture
A workout book that gives gentle exercises and stretches.
End Everyday Pain for 50+: 10-Minute Program
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