Chiropractors say you're hurting your body if you aren't doing any of these simple things

Dr. Ben Carvosso, owner of Mornington Peninsula Chiropractic and MP Nutrition, suggests using a lumbar support cushion to promote good posture and to keep the spine properly aligned while sitting. “Car journeys, whether long or short, can contribute to discomfort and pain, particularly to the back,” he says. “Using a lumbar support cushion will encourage correct posture and reduce the risk of pain.”

This lumbar support pillow has adjustable straps to fit most car and truck seats, making it a great option for staying supported on the road. Made from high-density memory foam, it contours to your body and provides cushioning from the waist to the upper back.

Dr. Carvosso recommends that anyone with knots or muscle aches try the Thera Cane massager. “This massager helps prevent and relieve pain but does much more,” he explains. “It gives the gift of independence.” Thanks to its curved design, it can be used without the help of someone else, making it a great option for anyone who lives alone or doesn’t always have a helping hand nearby.

If you’re looking for a simple tool that offers all kinds of benefits, Dr. Carvosso recommends using a balance board. “Balance boards are an all-round solution and one that I recommend,” he says. “Not only do they improve posture and balance, they strengthen muscle groups and joints.”

This balance board is made from solid wood and durable plastic and features a nonslip surface to help your feet stay in place. Use it during workout sessions or while watching TV or working at a standing desk.

Dr. Todd Sinnett, CEO of Tru Whole Care, advocates for foam rollers as a way to relieve muscle stiffness and soreness. This fitness roller is made with high-density foam and has a slightly textured surface that feels great on tired back and leg muscles. Weighing less than a pound, the roller is easily portable for use at the gym.

Dr. Sinnett also recommends hot and cold packs such as this set, which perform double duty by offering heating and cooling relief. Stick them in the freezer for 30 minutes for a soothing cold rush or put them in the microwave for one minute for calming warmth. These are great to use on sore muscles, stiff joints, and more.

Another suggestion from Dr. Sinnett: a TENS machine. Featuring medical-grade electrodes, this rechargeable device offers targeted pain relief for the back, shoulders, neck, arms, and legs. You can set different intensity levels for different parts of the body and choose from 20 modes to stimulate nerves and muscles and help you relax.

Dr. David Koivuranta, a chiropractor at Toronto Neck & Back Pain Clinic, says that while you'll still need to pay attention to your overall posture, a posture support such as this one “can be worn to help keep the shoulders back and the spine more upright whether sitting or standing.” The thick, adjustable straps and breathable material help keep you comfortable as you wear it.

Dr. Koivuranta also recommends low back or lumbar support and says they don't have to be expensive or fancy to help. “One of my favorites for patients is this mesh back support for the office or the car,” he says. “It’s inexpensive, easy to carry around, and simple to use.” In addition to the car, this support can be attached to chairs in the home or office.

Lying down on a neck stretcher is a great way to relieve stress and tension after a long day, says Dr. Koivuranta. It can “help undo the effects of posture challenges, computer work, or just stress in general,” he says. Featuring 12 massage points, this neck stretcher can be placed on the floor and helps soothe achy muscles after 10 minutes of use.

Dr. Koivuranta says improving ergonomics with products such as this forearm support can help “combat repetitive use disorders” which may cause pain in the fingers, wrists, and elbows. This support clamps onto your desk, offering thick padding to cushion your hands and wrists while you work.

For budget-friendly arm support, Dr. Koivuranta recommends this computer armrest. It attaches to your desk and can be rotated for the ideal angle. When used regularly, it can help reduce pressure on your arms and wrists and lessen tension in the neck and shoulders. It’s also available in a two-pack if you’d like support for both arms.

Professional massages are a great way to reduce tension around the body, but they can be expensive. Dr. Koivuranta recommends a massage gun to “help relax the muscles, improve blood flow, create a reflex relaxation through the nervous system, and de-stress.”

This under-$30 massage gun includes nine attachments and 30 speed levels to target different muscle groups. The device is also rechargeable, offering up to six hours of massage on a full battery.

Dr. Koivuranta recommends having a good mattress and pillow to support your body while you sleep. This memory foam pillow does just that. Made with premium gel memory foam that contours to your head and neck, it provides a comfortable way to slumber. Because the filling is shredded, you can add or remove it to adjust the pillow to your ideal firmness.

Dr. Jordanna Clarfield-Henry, owner of Health Haven Clinic, suggests trying a topical solution for minor pain in the body, like this body cream. “This is by far the best menthol-based cream to help soothe aching muscles and joints that I have ever found,” she says. “It penetrates deep into the skin, relieves pain, relaxes the muscles, and smells great!" Simply massage the non-greasy formula on areas in need of some TLC.

To help release tight muscles, Dr. Clarfield-Henry recommends an Acuball. “The bumps help to get into the acupressure points — and they can be heated for extra relief and release.” Just boil the massage ball for 10 minutes to get heat that lasts for over an hour. Use it on any area of the body in need of massage.

If you work at a desk all day, you’re not alone if you experience neck, back, and shoulder pain. Dr. Brent Wells at Better Health Chiropractic Anchorage says an ergonomic office chair can help prevent issues like lower back pain and neck tension that come from extended periods of sitting.

Luckily, a seating upgrade doesn’t have to cost a lot. This under-$40 office chair has a comfortable mesh back with lumbar support, high-density sponge seating, and wheels for easy movement. The adjustable height and rocking tension help you find the most comfortable position.

In addition to a supportive office chair, Dr. Wells says it's important to have an ergonomic workstation. He recommends an adjustable laptop stand to help bring your screen to eye level, reducing the need to strain your neck and hunch over. This height-adjustable stand is compatible with laptops between 11 and 17 inches and features nonslip pads to help keep your computer in place.

If you experience soreness in your lower spine while sitting, you may want to try this memory foam seat cushion. Dr. Wells says a double seat cushion can help evenly distribute your body weight when seated, alleviating pressure on the tailbone area. Keep it at home or take it on the go for long car or plane journeys.

Another great tool for the WFH crowd is a footrest, Dr. Wells says. “A footrest supports the feet and legs, promoting better posture and reducing the stress on the back,” he explains. This footrest features two layers so you can adjust the height as needed, and it’s made with firm and durable (but still comfortable) foam. Plus, the cover is removable and machine-washable.

Dealing with minor pain around your body? Dr. David Lask, founder of Ask Dr. Lask, recommends China-Gel “to help [relieve] sore muscles and joints.” Made with a blend of herbal ingredients such as menthol, camphor, lavender, and witch hazel, the gel offers a soothing sensation that starts off cool and becomes warm.

Dr. Lask suggests sleeping with this Tempur-Pedic ergonomic pillow at night to help reduce neck and back pain. “A healthy neck curvature helps reduce degeneration of the spinal joints thus reducing neck stiffness and achiness. Headaches often improve also,” he explains. Made with firm memory foam, this pillow is designed to cradle the head, neck, and shoulders. You can choose from three sizes for the ideal fit.

Dr. Christian Caswell, director of Top Chiro UK, says your shoes can play a crucial role in maintaining your spinal health. “Shoes with adequate arch support and proper cushioning are key to evenly distributing your body weight and minimizing the stress on your spine throughout the day,” he explains. For an easy way to make your shoes more supportive, add these arch-support inserts. They provide cushioning, shock absorption, and stability.

Dr. Caswell firmly recommends a consistent stretching practice for overall wellness. “I can't emphasize enough the importance of regular flexibility work for spinal health,” he explains. “A yoga mat can be your ally in practicing yoga or stretching exercises that foster flexibility, promote joint health, and help prevent injuries.” Not sure where to start? This yoga mat features 70 printed poses you can use to create a routine.

For even more ways to help prevent aches and pains throughout the day, check out these products that are inspired by expert advice and backed by glowing reviews on Amazon.

One easy way to improve flexibility and mobility at home is to use this stretching strap. Made from durable fabric and featuring 10 strong loops around the band, it offers support while stretching to help you achieve deeper and more effective movements. It’s great for warming up before a workout, recovering after an injury, or just stretching throughout the day.

Whether you experience joint pain or carry stress in your hands, this finger massager can help you roll out the tension. It has a nonslip handle and two different massage options. Use the double massagers on individual fingers and the single roller to target pain in the hands. It also comes with an exercise guide to help you along the way.

If you work at a desk all day, you’ll appreciate this ergonomic mouse that keeps your hand and wrist in a neutral position, helping to reduce strain. It comes with a USB receiver for wireless connectivity and runs on two AAA batteries (not included). The mouse is fully compatible with Windows and Linux operating systems; however, the previous and next page thumb buttons aren’t recognized on Macs.

After a long day, lay down on this acupressure mat for tingling relief, thanks to thousands of little points that stimulate nerves. It comes with a pillow that features acupressure points as well, so you have plenty of space to lay out and stretch. Made from a cotton-linen blend, the fabric is available in 15 colors.

Whether you’re experiencing plantar fasciitis, arch pain, or tightness in the feet, this foot massager can help. It has five rows with two different kinds of acupressure nubs, giving an energetic yet soothing sensation to your soles when you use it. Made from durable wood, it also has nonslip strips on the bottom to keep it from damaging your floors.

If you can’t get comfortable in bed or find yourself waking up stiff and sore, try this memory foam mattress topper. It provides an extra level of padding to cradle your body while you sleep, keeping you relaxed and cozy. It’s also made with a gel infusion that helps prevent overheating, making it easier to stay cool at night.

If sitting at a desk all day leaves you feeling stiff, this adjustable standing desk can help. The motorized desk can be moved up and down to your preferred height, allowing you to switch between sitting and standing throughout your work day. Lock in various heights with four memory preset options that move between 28 and 45 inches high.