What I Do Daily To Take Away My Back Pain

And the good news? No meds are needed.

By
Published July 25, 2025
illustration of woman sitting on bed with back pain
Ania Siniuk

The pain started on a completely unremarkable day. It was mild at first, so I ignored it.

But over the next few weeks, it intensified — an aching throb on the lower right side of my back that flared every time I moved from lying down to sitting or from sitting to standing.

At 45, I’d never dealt with back pain before. I went to my primary care doctor, who suggested I try a different mattress. Before shelling out for another expensive “solution,” I saw a back specialist. He ordered an X-ray and told me my spine looked perfect. His advice? Take some Advil when it flares up.

But I wasn’t keen on relying on painkillers, especially as the pain was starting to interfere with my daily life. I love walking, gardening or even just carrying groceries — but all of it was becoming a challenge. Even bending down to tie my shoes was starting to feel like a chore. I found myself avoiding activities I used to enjoy because I didn’t want to trigger the discomfort.

Then, by chance, I found a foam roller buried in my basement still in its original packaging. On a whim, I laid it horizontally across my lower back, took a few deep breaths and let my muscles sink into it. It felt like a deep-tissue massage. After about 30 seconds, I started slowly adjusting the roller up and down my back. When I stood up, I was stunned: for the first time in months, the pain was gone. I actually laughed out loud — it felt like I'd stumbled onto a secret fix no one had told me about.

How It Works

Foam rollers apply pressure to tight muscles, which can improve blood flow, reduce inflammation and help with muscle recovery. The technical term is self-myofascial release (SMR), and it helps release tension in the fascia — the connective tissue surrounding muscles.

According to a study by Nuffield Health, foam rolling eases muscle soreness, speeds recovery of the sympathetic nervous system and even boosts performance. Participants who used foam rollers saw improvements in sprint speed and flexibility.

Of course, my pain returned a few hours later. So, I tried foam rolling again. This time, the relief lasted the rest of the day.

That’s when I started making it a habit: a short foam-rolling session first thing in the morning, again after workouts and once more before bed. I even keep a second roller in my living room so I can use it while watching TV.

It’s not a miracle cure, but as long as I stick to the routine, my back stays pain-free. My advice? It’s worth a try. Just check in with your doctor before starting anything new.

Finding the Right Foam Roller

The one I used was a $1 garage sale find — basic and no-frills. It’s similar to the Amazon Basics High-Density Foam Roller ($26), made of EPP. It's firm without being punishing and has just enough texture to keep it from slipping.

If you’re into gadgets, you can go high-tech with something like the Therabody Wave Roller ($149), which vibrates to help deepen the stretch. But that’s optional. Some prefer rollers with ridges and knobs that really dig into sore spots, like the RumbleRoller Textured Foam Roller ($60). Just a heads-up: that level of intensity isn’t for everyone.

 

Do any of YOU suffer from back pain? What do you do about it? Let us know in the comments below.

Danielle Braff is a Chicago-based writer who knows how to find the heart (and humor) in everyday life. When she’s not reporting or crafting smart, relatable stories, she’s juggling life with her husband, two daughters, two cats, and one very lucky dog. A devoted traveler, lifelong reader, and unapologetic ice-cream enthusiast, Danielle brings curiosity, empathy, and joy to everything she writes. Discover more of her work at Daniellebraff.com.