Drug stores these days seem to have whole aisles devoted to back pain: Insoles to slip into your shoes, heating pads and supports to wrap around your lower back, and even gizmos you attack to your skin that send electronic pulses to the painful area. Do any of them work? Here's what our health experts say.
Over-the-counter TENs units
These are small battery-operated deviced that emit gentle electrical pulses similar to the devices some physical therapists use. But research suggests that they don't do much more than simply provide a distraction from the pain.
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Heating pads
Definitely don't use them during the first three days after an injury or the onset of back pain. That's when you need ice. After that, you can use heat, but opt for moist heat rather than dry heat, which can dehydrate your skin and cause stiffness as the body cools down. And never use heating pads with pain creams or gels.
Read more about how to prevent and treat back pain, including common mistakes to avoid.
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Lumbar supports
If you have a severe bout of back pain and weak back muscles, these supports might provide some short-term relief. But there’s no compelling evidence that they provide lasting relief or prevent back pain. And our medical experts worry that some people use them as a crutch, which can become an excuse to avoid the exercises that can help ease back pain.
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Standing desks
Small studies suggest that they might help ease and prevent neck and upper back pain, by relieving pressure on sore muscles and herniated discs. But make sure the desk is high enough so that your arms are at a 90 degree angle to your body. And ease into using the desks, because your muscles need to get used to you standing longer. Read more about the risks of sitting too much and the benefits of using a standing or treadmill desk.
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Insoles
They may feel good on your feet, but they don't do much to prevent back pain, according to a comprehensive 2010 review by the Cochrane Collaboration. And for existing pain, research suggests insoles may simply shift it from your back to your legs and feet.
4 simple moves to ward off back pain
1. Tighten your belt. That can help to strengthen your stomach muscles, a key to protecting your back.
2. Sit toward the front of your chair. That forces you to sit tall and to use your back muscles.
3. Sleep on your back or side. When on your back, put a pillow under your knees. On your side, draw your legs up slightly up and put a pillow between your legs. Read more the best sleep posture for back pain and other common ailments.
4. Lift wisely. Get close to the object, bend at the knees, and lift with your legs. To hold the object, keep it close to your body with your knees slightly bent.
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