5 Simple Ways to Ease Back Tension at Home

Long hours at a desk, behind the wheel, or repeating the same movements tend to catch up with your back by the end of the day. Most people notice it as stiffness rather than anything dramatic.

You don't need expensive equipment to build a few good habits around it. Here are five simple things you can do at home.

1. Give Your Back a Gentle Stretch

Lying back over a curved support lets your own body weight open up through the front of your torso, in the opposite direction to how you've been sitting all day. Ten minutes is plenty.

The PulseRelief™ Back Stretcher is one option: an arch with three height settings so you can start gentle and work up as it becomes comfortable.

Prefer to lie flat? Here's how to use an acupressure mat if you've never tried one.

2. Don't Forget the Muscles Around It

Back stiffness rarely sits in one place. The glutes, hamstrings and the muscles running alongside the spine are usually involved too, and they respond well to being worked on directly.

A massage gun handles those areas in a couple of minutes each — including the ones you can't reach lying on the floor. If you're weighing up your options, here's how a massage gun compares with a foam roller.

3. Practise the Cat-Cow Stretch

On your hands and knees, slowly arch your back upwards, then let your belly drop towards the floor as you lift your head. One to two minutes each morning is enough.

Move slowly and stay within a range that feels easy.

4. Set Up Your Desk Properly

If you sit for hours, your setup matters more than any single stretch. Feet flat on the floor, screen at eye level, and something supporting your lower back against the chair.

Standing up every hour or so does more than any of it.

5. Drink Enough Water

Simple, unglamorous, and easy to let slide during a busy day. Keep a bottle where you can see it.

Before You Start

These are everyday habits, not medical advice. If you have a diagnosed back or spinal condition, are pregnant, or have had recent surgery, speak to your doctor first. Start gently with anything new, and stop if you feel pain, dizziness or numbness rather than a comfortable stretch.

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Looking for something to add to your routine?

The PulseRelief™ Back Stretcher and PulseRelief™ Pro Massage Gun are both built for everyday use at home. See the full range.