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Chiro Approved: Low Back Care - what I actually recommend to patients
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items If your low back is constantly tight, stiff, or flaring up, here is a curated list of the tools I most commonly recommend at my clinic.
You don’t need everything here. Start simple and build based on what actually helps your body.
Most people get better results from a few well-used tools than a drawer full of things they never touch.
These are geared toward common issues such as sitting-related back pain, general stiffness, and disc-related irritation (including sciatica-like symptoms).
**The information and product recommendations provided here are for general educational and informational purposes only and are not intended to constitute medical advice, diagnosis, or treatment. Viewing or using this content does not establish a chi...
You don’t need everything here. Start simple and build based on what actually helps your body.
Most people get better results from a few well-used tools than a drawer full of things they never touch.
These are geared toward common issues such as sitting-related back pain, general stiffness, and disc-related irritation (including sciatica-like symptoms).
**The information and product recommendations provided here are for general educational and informational purposes only and are not intended to constitute medical advice, diagnosis, or treatment. Viewing or using this content does not establish a chi...
Sections
7
START HERE (most people need this!)
FOR TIGHT/STIFF BACKS
FOR FLARE UP/PAIN DAYS
IF SITTING MAKES IT WORSE (this matters more than stretching)
IF YOU WANT LONG-TERM IMPROVEMENT
SLEEP SUPPORT (overlooked area that could be hindering your progress)
START HERE (most people need this!)
If your back just feels “off” most days, start here. These are the lowest-effort, highest-impact basics.
Commonly recommended for people dealing with disc-related pain or sciatica, this pillow is a simple, low-profile way to support your low back while sitting. It helps maintain a more neutral spine position without feeling bulky.
OPTP Original McKenzie Lumbar Roll - USA Made
If you’re constantly shifting, fidgeting, or can’t get comfortable sitting—this usually means your low back isn’t being supported properly.
Better if you want something you can actually feel supporting you—especially for longer drives or workdays
Better if you want something you can actually feel supporting you—especially for longer drives or workdays
Lumbar Support Pillow For Car - Amazon.com
FOR TIGHT/STIFF BACKS
Best if your back feels achy, restricted, or like it just won’t loosen up—especially after sitting or first thing in the morning.
Good for general stiffness. Focus on glutes and upper back, and gentle pressure along low back muscles.
TriggerPoint Grid 1.0 13" Foam Roller
Combo set of various massage balls to release tension in hard-to-reach places. Use in key areas such as your glutes, hamstrings, and along the paraspinal muscles to help reduce pain and stiffness. START WITH GENTLE PRESSURE FIRST
Posture Magic Massage Ball Set - 6 pcs Blue
One of the closest things to hands-on treatment at home. Underrated and very effective
Body Back Buddy Elite Black 2.1 Neck Massager
FOR FLARE UP/PAIN DAYS
When things are irritated, and you need relief. These won’t fix the root cause, but they can ease the flare-ups to allow you to get back to performing daily responsibilities without overwhelming pain
Simple but effective. Especially helpful at the end of the day when everything feels tight or aggravated.
Sunbeam Products: Solutions for Everyday Life
More for symptom relief than long-term change, but can be useful during flare-ups when pain is more constant or distracting. Can be used pretty much all day long! **Please be mindful on contraindications for health conditions
Tens Unit Machine Pulse Massager for Pain Relief
The magnesium in these salts can help reduce the severity of muscle contractions that are leading to muscle spasming. They are a great thing to toss into a warm bath; the combo of gentle heat and the magnesium can easy tension, improve circulation, a...
Epsoak Epsom Salt 19 lb Magnesium Sulfate
Useful as part of a calming routine during flare-ups. While it won’t change the underlying issue, it can help shift your system out of that “freak out” state. It pairs perfectly with an epsom salt bath!
Handcraft Blends Lavender Essential Oil - 100% Pure
Easy, low-effort option when your back is flared up and you still need to function. The cooling/warming sensation can help distract from pain, especially during the day.
Icy Hot Max Strength Lidocaine Pain Relief Patch 5 Count
IF SITTING MAKES IT WORSE (this matters more than stretching)
If your pain ramps up with sitting, your setup is usually part of the problem. It is nearly impossible to out-stretch/exercise a sedentary lifestyle!
If you’re sitting most of the day, this tends to matter more than any stretch. Gives you the option to change positions without overhauling your whole setup.
Rise to New Heights: FlexiSpot Standing Desk Converter
A simple way to reduce total sitting time. You don’t need to walk fast—just breaking up long periods of sitting can make a noticeable difference. I also recommend picking up a mat for underneath the walking pad if you have downstairs neighbours
Walking Pad 2-in-1 Under Desk Treadmill 2.5HP
Helps break up long periods of sitting, which is often the real issue behind ongoing back stiffness. Reminder: You don’t need to stand all day! Changing positions regularly (~30 mins) is what tends to help most
48-Inch Electric Height Adjustable Desk Maple
An excellent option if you're avoiding Amazon. Helps break up long periods of sitting, which is often the real issue behind ongoing back stiffness. Reminder: You don’t need to stand all day! Changing positions regularly (~30 mins) is what tends to he...
Height Adjustable Electric Standing Desks | Sit-Stand | Vari - Varidesk
If you’re adding more standing into your day, this makes it a lot more comfortable. Some patients find the transition from sitting all day, to standing periodically helps the low back, but can cause some stress on other areas of the body. An anti-fat... *Ps I love the mats from this brand! They function well, but they also fit my office aesthetic perfectly!
Anti Fatigue Standing Cushioned Mat, Sage Green
IF YOU WANT LONG-TERM IMPROVEMENT
Small changes can have a hugely postitive impact. These tools help you build on the progress created during treatments, and can help you prevent future flare-ups
Most patients progress or recover the quickest when integrating specific strength-building exercises. These bands have progressive resistance rates, allowing you to adjust the difficulty up or down, depending on your current abilities. In general, th...
Resistance Bands Set for Workout & Therapy
Good for gentle positioning or decompression when feeling stiff. Also perfect if you have some mobility issues when trying to stretch during your home care routine
Yoga Bolster - Amazon.com
One of the easiest ways to gradually load and strengthen key muscle groups to support your low back. Once out of the “everything hurts” phase, focusing on strength plays a key role in supporting vulnurable structures to avoid aggravations/flares in t...
Adjustable Dumbbells Set 5-52.5 lbs ea
SLEEP SUPPORT (overlooked area that could be hindering your progress)
If you wake up stiff or sore, your sleep position is part of the picture
Cheaper than buying a whole-new mattress! If you feel that your mattress is too firm, and causing your back to be out of alignment during sleep, this is a quick way to allow your current mattress to better fit the contours of your body while maintain...
TEMPUR-Adapt Supreme 3" Memory Foam Topper Queen
For side-sleepers: Helps keep your hips and low back in a more neutral position overnight
Comfort Memory Foam Knee Pillow for Side Sleepers
For back-sleepers: help reduce pressure on your low back and sciatic nerves by keeping a soft bend in your legs while sleeping
Knee Pillow for Back Sleeping - Memory Foam
For Pregnant and Non-Pregnant people! I recommend this to anyone that says that their support pillows like to wander throughout the night. It stays in place and give support to your front, back, AND sides. Plus the cooling material means you're less ...
U-Shaped Full Body Pillow 57" with Cooling Cover
HOME CARE ROUTINES (my most commonly recommended routines, but please speak with a professional first)
Tools and treatments help, but movement is what drives change. These are the typical first-step videos that I recommend, depending on the patient's case. It is imperative that you are assessed and speak with a healthcare professional before performin...
Recommended for basically anyone with low back pain. This routine is excellent for engaging the deep core stabilizers through targeted exercises, and breathwork
10-Minute Abs After Baby (8 Diastasis Recti Safe Ab Exercises)
Quick routine if you have some minor soreness/tightness in your low back. Generally not recommended during an intense flare-up of low back or sciatic symptoms
10-Minute Core Workout For Lower Back Pain Relief [NO MORE BACK PAIN!]
Sciatic and chroninc disc pain: Gentle routine that helps reduce muscle tension and working on mobility
Yoga Stretches for Sciatica Pain Relief