Adjustable Ergonomic Chair

An ergonomic chair helps with lower back pain by giving your spine the right support, keeping you in a comfortable, natural sitting position. It helps you avoid slouching and reduces pressure on your back, which can stop aches and fatigue from building up when you sit for long periods. Plus, with adjustable features like seat height and lumbar support, you can tweak it to fit your body just right, making long hours of sitting way more comfortable.

Adjustable Standing Desk

An adjustable standing desk helps with back pain by letting you switch between sitting and standing throughout the day, which keeps you from staying in one position too long. Standing more often can reduce strain on your lower back, improve posture, and give you a chance to stretch out. Plus, you can easily adjust the desk to your height, so it's comfortable whether you're sitting or standing, helping to keep your body more relaxed and less stiff.

Alternate between sitting and standing to reduce back strain and improve posture at work.

Heated Back Brace with Massage Function

There are many back braces these days but a heated, massaging back brace is a game-changer.

It helps relieve lower-back pain by using gentle heat with soothing vibration which allows you to lightly stretch your spine. The portable design makes it easy to use at home, at work, or on the go—so you can get relief whenever you need it.

Spine Support Pillow

If you’ve been pregnant before, you probably slept on your side with a pregnancy V-pillow—but then stopped using it once you gave birth. The truth is, everyone should know the correct way to sleep for a healthy spine. Using an extra pillow to support your spine is important for keeping the natural curve in your lower back, reducing stress, and keeping it in a neutral position.

Correct positions for spinal support while sleeping:

• Side sleepers: Place a small pillow between your knees and ankles.

• Back sleepers: Place a pillow under your knees.

• Front sleepers: Place a pillow under your feet to support your spine.

I’ve recommended this to all my clients, and like me, many of them now find they can’t sleep comfortably without that extra support.

A good lumbar support pillow can make a noticeable difference, gently supporting your lower back and helping your spine stay aligned while you rest. It’s not just for bedtime—you can also use it in chairs or car seats, helping to reduce strain and make long periods of sitting or lying down more comfortable.

Shiatsu Foot Massager with Wireless Remote

If you love a good foot massage like I do, I’d recommend the Shiatsu Foot Massager. With a heating function and wireless remote, it’s the ultimate foot relaxation experience. Not only does it help relieve discomfort from long hours of standing, walking, or intense activity, but it also supports reflexology principles—stimulating key points on your feet that correspond to other areas of the body, helping promote overall body wellness.

Foot Care Combo

While soaking your feet, scrub any dry areas to help soften rough skin—especially the heels. For cracked heels, apply castor oil and lock it in with socks every night until your heels soften. The thick, nourishing oil works its magic overnight.

Pro tip: For a lighter alternative, you can use a hydrating foot lotion instead of oil. After scrubbing, cover dry or rough areas with the lotion and slip on a pair of socks to lock in the moisture. This DIY foot mask helps keep your heels soft and smooth.

Arch Support Insoles

Flat shoes without arch support can make your ankles roll in or out, your hips start shifting to compensate, and before you know it, your lower back is taking the strain. All that misalignment can lead to aches and tension—but popping in a pair of arch-supporting insoles can help fix it.

I recently purchased these for my mum too and they've made a noticeable difference she said.

Orthopedic insoles help realign your feet, support your arches, and make walking way easier on your whole body. Of course, some shoes—mostly running shoes—come with built-in arch support, but insoles are cheaper and let you add support to any pair of shoes you own.

Piriformis Stretch

The most effective stretch I’ve found for lower back and sciatic pain.

The piriformis is part of the glute muscles. When it becomes irritated or spasms, it puts pressure on the sciatic nerve. There are quite a few stretches you can do to relieve pain in your glutes and prevent the lower back and leg pain it can cause. The one I find easiest and most effective is the Lying Piriformis Stretch shown above.

You don’t have to do it every day, but it makes a difference when you do it every other day for just 5 minutes. I’m sure you can make time for 5 minutes every other day to help prevent lower back pain.

Pilates

Many people swear by Pilates because it’s a great way to build core and back strength. If you struggle to motivate yourself, try following a YouTube video, joining a class, or using a Pilates kit at home I find useful—or even on the go—to help prevent that awful lower back pain.

Consistency is key. Doing just 5 minutes every other day can make a real difference. A few minutes of stretching regularly is definitely worth it to help prevent excruciating lower back pain.

Yoga

There are so many different types of yoga when you look into it - hip opening poses in particular will be great to prevent and help sciatic and lower back pain. I can honestly say that yoga heals, restores, and balances the mind, body, and soul when practiced regularly. 

These are some of the most effective poses for lower back pain:

• Cat–Cow Pose (Marjaryasana–Bitilasana)

• Child’s Pose (Balasana)

• Sphinx Pose (Salamba Bhujangasana)

Extra Thick Yoga Mat

When you do get into yoga, make sure you invest in an extra-thick yoga mat—nobody wants to feel a hard floor under their back while practicing! An extra-thick mat provides comfortable support for stretching and Pilates routines, reducing pressure on your spine and cushioning your lower back. This added support helps protect your back during poses and movements, making it easier to prevent or ease lower back pain while you exercise.

This one I've chosen has alignment marks, making it extra helpful when practicing yoga as they guide your hands and feet to maintain proper form, balance, and symmetry during poses.

Glute Clenching

When you’re sitting, standing, walking, or doing just about anything, clench your buttocks muscles together. Hold for 5 seconds, then relax for 5 seconds. This helps strengthen your body’s biggest muscle—the gluteus maximus in the glute complex.

The piriformis muscle is located in the glute area, near the sciatic nerve, which can cause pain that radiates from the leg down to the foot. One sign of weak glutes is lower back pain, hip pain, or knee pain. So, get clenching!

Fitbit with sedentary reminder

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In today’s digital world, it’s so easy to sit for hours at a desk without even noticing. The problem? Sitting too long makes you slouch, hunch, and forget to keep your back straight. All that pressure on your spine can lead to lower back pain, so it’s smart to take regular breaks whenever you can.

After trying a few options, I’ve found the Fitbit Inspire 3 is the best value for desk workers:

• Sedentary reminders you can set on a custom schedule

• Lightweight and super comfortable

• Tracks heart rate, sleep, stress, and activity

• Battery lasts up to 10 days (longer than Fitbit Charge 6)

• Budget-friendly—less than half the price of some other Fitbits

The Inspire 3 makes it easy to stand up and move throughout the day, helping prevent lower back pain and even giving your eyes a break from screens. Simple, effective, and it keeps you active without overthinking it.

Avoid Crossing Your Legs

This one is still a bit tricky for me, but the thought of having lower back pain motivates me to uncross my legs whenever I catch myself doing it. Crossing your legs can have several negative effects on your health—it can block your energy flow, affect your circulation, strain your joints and nerves, and even make your hips uneven.

Sitting with one leg over the other for long periods can tilt your hips, rotate your pelvic bone, create imbalances in the pelvis, and put extra pressure on your spine and knees.

Unless it’s for stretching, it’s best to avoid crossing your legs.

Avoid Heavy Lifting

Lift the right way—by bending your knees, not your back—to prevent injuries. And don’t try to be a hero lifting something heavy on your own; it’s just not worth the risk of straining your back muscles.

MSM Supplement

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If you want to reduce inflammation and support your joints naturally, a 2-month supply of MSM is my go-to recommendation.

I suggest this to most of my massage clients, and nearly everyone notices a difference. MSM (Methylsulfonylmethane) helps keep muscles and joints healthy—and honestly, it’s the only supplement I’ve taken where I’ve felt a difference sometimes within just 45 minutes.

It basically replaces nutrients we lose from overcooking fresh food, giving extra support to achy muscles and joints. If you’re going to take a supplement, this is the one I’d pick. MSM comes as powder, tablets, or capsules. I personally recommend capsules—they’re easy, taste-free, and much simpler than scooping powder every day.

Quick note: As with any supplement, check with your GP first, especially if you take medication or have any medical conditions.

Physiotherapy

I’ve had treatments from a few different physiotherapists, but the most effective ones I’ve found are massage-based—not just those that give you exercises to do.

Don’t get me wrong, home exercises and stretches are vital for preventing pain. But one of the best physiotherapists I’ve worked with said, “How can you give people exercises to do if they can’t move their body in the first place?” That’s why massage is such an essential part of physiotherapy.