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Back pain is a common complaint that can significantly impact your daily life and limit ability to participate in physical activities. While it's important to consult with a healthcare professional for a thorough assessment and personalized treatment plan, there are several easy and effective strategies you can try at home to help alleviate back pain.

In this blog post, we'll explore five simple (scientifically-backed) ways to relieve back pain. 

Read our Top 5 Ways to Relieve Back Pain:



The hip flexors are a group of muscles located at the front of your hips that play a crucial role in maintaining proper posture and supporting the lower back. Tight hip flexors can contribute to lower back pain by pulling the pelvis forward, causing excessive strain on the lumbar spine.

To stretch your hip flexors, start by kneeling on one knee with the other foot flat on the ground, creating a lunge position. Gently push your hips forward while maintaining an upright posture until you feel a gentle stretch in the front of your hip. Hold the stretch for 30 seconds and repeat on the other side. Perform this stretch daily to help alleviate back pain and improve hip mobility.


The SURGE can target sore muscles and promote relaxation. It delivers. rapid pulses of pressure to the muscles, stimulating blood flow and reducing muscle tension. When used correctly, SURGE creates great relief from back pain.

Start by applying the massage gun to the affected area, using a speed that feels best for your level of sensitivity. Move the device slowly over the muscle, spending extra time on tight or tender spots. Avoid pressing too hard or using the massage gun directly on the spine.


Foam rolling is a self-myofascial release technique that helps reduce muscle tension and improve mobility. When combined with a vibrating massage ball, it can provide additional benefits for relieving back pain. Lie on the floor, place the vibrating massage ball between your back and the foam roller, and target specific areas of discomfort.

Gently roll your body up and down, allowing the pressure and vibration from the PULSE to release tension in the muscles. Be sure to avoid rolling directly on the spine and maintain relaxed breathing throughout the exercise. Rolling can be performed for 5-10 minutes daily to help alleviate back pain and enhance muscle recovery.


The posterior chain refers to a group of muscles on the backside of your body, including the hamstrings, glutes, and lower back muscles.

Tightness in these muscles can contribute to back pain and poor movement mechanics. To stretch your posterior chain, start by going into a wide stance. Take a deep breath, and slowly allow your hands/arms to fall towards the ground. Do not "reach", just relax and let each breath take your further into the stretch. 

Hold the stretch for 30-60 seconds and repeat on the other side. Performing this stretch regularly can help improve flexibility and alleviate back pain.


Lumbar spine rotation stretches are excellent for reducing back pain and improving spinal mobility. Begin by lying on your back with legs straight. Keeping your shoulders in contact with the ground, slowly lift one leg and cross it over to the other side of your body until you feel a gentle stretch in your oblique muscles and lower back. It's okay if your knee bends. Try to let the leg relax on the floor, using your hand to stabilize the leg.

Hold the stretch for 15-30 seconds, then return to the starting position. Repeat the stretch on the opposite side. Perform 3-5 repetitions on each side, gradually increasing the range of motion as tolerated.

This exercise helps to mobilize the lumbar spine, relieve muscle tension, and promote better spinal alignment.