Ice can help soothe pain when inflammation gets to be too much. The ColePak has a flexible ice pack and elastic straps that help it conform to your back, knees, shoulders, or anywhere else you need relief. Bear in mind that gel packs like this one get very cold, so you might need to wear a shirt between you and your pack, Fu says. 

This product also offers heat therapy to increase blood flow to sore areas. Just pop it in the microwave for 30 seconds or so.

Massage can help work out muscle spasms, but that’s not always an option. To treat pain at home, Fu recommends having therapy balls handy. One exercise you can do is to place one against a wall and lean into it. “The key is to allow yourself to relax when using it and wait for the muscle to actually release,” she says. 

The 2½-inch balls are made of soft rubber that compresses to provide gentle pressure. This set of two balls comes with a handy pouch so you can easily travel with them.

Sometimes the source of back pain can be as simple as poor posture. Wolf recommends investing in a posture-correcting shirt like this one from AlignMed. Made of Spandex and polyester, this zip-up shirt helps move your shoulder blades and back into the right positioning in order to take extra stress off your spine. It also encourages you to activate the muscles needed for good posture. Refer to the on-page size chart to make sure you choose the right one for you. 

The Stretch Out Strap has 10 loops, so you can easily find the right length for whatever body part you’re trying to stretch. This tool is especially handy if your lower back is the issue. “You can use it to stretch out your hamstrings, which helps your pelvis and back muscles relax,” Wolf says.

The woven nylon material will hold up for years of use and, at over 6 feet long, works for even the tallest among us. 

You can do plenty of exercises with a ball like this one, largely involving core-strengthening exercises like planks and side planks, Wolf says. Stability balls like this one are also good for getting to hard-to-stretch areas, he adds. 

These come in a range of sizes to suit your height. The 55-centimeter version works for people between 5 feet and 5 feet 6 inches tall; use the on-page chart to find the proper size for you.

If you struggle with lower back pain, “it can be helpful to modify sitting,” Wolf says. Using a balance ball chair makes it hard to slouch since you have to sit on your pelvis and keep an upright posture, he explains. 

This option from Gaiam has great reviews — people rave about its comfort and durability. The frame comes with a removable 52-centimeter exercise ball and is designed for people ranging from 5 feet to 5 feet 11 inches tall. It works with most standard desks, but leg extenders (sold separately) are available for purchase.

Your glutes (aka butt muscles) tend to weaken when you have lower back pain, which is why lateral leg raises and hip extensions with weights can help, Wolf says. 

These weights can help strengthen your glutes and support your back. This brand offers a wide range of wrap-around weights, from ¼ pound to 9 pounds). This 1½-pound version is great for most people, but it’s a good idea to check with your doctor first about which one is right for you.

Foam rollers are great for working out hard-to-stretch spots, including your IT band (a long piece of connective tissue that runs from your hip to your knee), Wolf says, pointing out that a tight IT band can indirectly contribute to back pain. To use it, put the foam roller on the ground, lie on your side on top of it, and roll the area from your hip to your knee over it while applying some pressure to the roller.

The molded polypropylene material will keep its firmness even under daily use. Choose from 18-, 24- and 36-inch-long versions.