Many people turn to DIY remedies for back pain to try and alleviate the constant pain they’re feeling without going to the doctor; unfortunately, some DIY remedies do not help at all. Here are some remedies that work and don’t work so you know which ones to choose or avoid:

What Works:

• Heat and Cold Therapy: Heat therapy is good for relaxing tight muscles and improving circulation. Cold therapy is good for reducing inflammation, swelling, and numbing acute pain. 
• Stretching and Gentle Exercise: When your back feels stiff and sore, moving might be the last thing on your mind. However, gentle stretching and exercising can help to relieve pain and improve mobility. Stretching increases blood flow to your muscles which helps to reduce tension.

What Doesn’t:

• Heavy Cracking: It can be tempting to crack your back when it’s stiff. However, excessively cracking your back without proper technique can strain your joints or lead to injury. Instead, you should visit a licensed chiropractor or physical therapist for safe, effective spinal adjustments. 
• Unproven Gadgets and Gimmicks: Many companies promote “pain-relief devices” that promise good results but have almost no evidence to back said results. These products should be avoided because they aren’t supported by substantial research and can drain your wallet without addressing the root cause of your pain.