10 Things I Swear By to Survive Life With Back and Neck Pain After 50
- Jennifer Hardy
- 6 days ago
- 6 min read
At 50, my body has officially filed a list of grievances: a herniated disc, hip pain that flares up without warning, arthritis in both knees (the bone-on-bone kind), and a lower back that delivers searing jolts of pain just for fun. Add in the neck tension from years of working at a desk, and yeah—back and neck pain have basically become part of my personality.
I’ve tried a lot over the years: physical therapy, cortisone shots, massage, chiropractors—you name it. But the truth is, most of us don’t have the time (or money) to keep running to appointments or booking spa days every time something hurts.
That’s why I’ve built my own toolkit of at-home pain relief essentials that help me manage flare-ups and stay functional day to day. These aren’t magic cures, but they’re practical, affordable, and they actually work. So, if you’re over 40 (or 30, honestly) and looking for real-life pain management tips, here are the 10 things I swear by.
Gua Sha Scraper or Graston Technique Tool
This stainless steel version holds up during the many times I drop it. The marble ones didn't fare so well with my clumsy habits. Pair it with this emollient balm for a smooth scrape that doesn't leave residue—just enough slide to work out the kinks in the fascia.
Out of habit, I call any skin-scraping Gua Sha, but the steel tools technically fall under the Graston Technique. Here's the difference:
Graston technique tools are stainless steel instruments used in physical therapy and sports rehab. They're typically heavier and designed for deeper tissue work to break up scar tissue, adhesions, and chronic tightness. The pressure is firmer and more clinical—think recovery and mobility.
Gua sha tools, usually made of jade or stone, are more common in traditional Chinese medicine. They’re used with lighter strokes to promote lymphatic drainage, reduce inflammation, and improve blood flow. Gua sha is gentler and more often used on the face or for everyday muscle tension.
If you've only tried Gua Sha tools for your face, you're missing out on a world of pain relief. My tight calves won't give in to any massage except scraping.
Trigger Point Cane
Look for trigger point canes that come with as many nodes and bumps as possible. You'll be amazed at how many tender spots this sucker can hunt down. I went through a few versions before I found the one that worked the best.
It gives you targeted pressure to release muscle knots, reduce tension headaches, and ease chronic pain in spots you can’t easily massage with your hands. It’s basically a self-massage weapon for pain relief on demand.
Pivotal Therapy Pad
I tried a few iterations of neck cradles before I scored a great deal on the Pivotal Therapy Pad. It gives that feel of hands-on traction you'd be paying for every physical therapy section. I like it because I can wiggle around until it hits the exact spot on my occipital to release the tension that builds debilitating tension headaches.
If you want something that comes heated, I also recommend this neck stretcher. I use it 15 minutes a day after sitting at my desk all day.
Cupping Set
I used to pay top dollar for a cupping session with a massage, but that cost adds up quickly. I had an "aha" moment when I asked my therapist what training was required to do this. She said, "I watched a YouTube video."
I first bought a cheap set of cups before finding this brand of cupping that's a little more durable. It even comes with a cord so you can reach the middle of your own back. Plus, you can control the suction and duration.
The day after cupping, I feel like my shoulders are 21 again.
One weird thing: Donner (my elderly golden) gets very upset when I do cupping. I don't think he likes the noise of the suction or the "chirp" when I release it from my skin.
Shiatsu Neck & Back Massager
I fell for this TikTok trend, and I'm so glad that I did. Slide this Mirakel Shiatsu Neck and Back Massager around your neck, put your arms in the straps, and tug for as much or as little pressure as you can handle. As a bonus, this is one time I haven't figured out how to use my phone while getting a deep massage. This allows me to just melt into the release.
Immersive Foot Massager
I didn't realize how much of my hip, back, and neck pain was coming from my feet. That, in turn, was causing my feet to be painful and swollen.
I was a little skeptical when I first tried this viral foot massager, but it's amazing to experience the warmth and release you get even with just 10 minutes of use. You can use it under your desk at work or prop it up on the bed/couch for a day of binge-watching your favorite show.
Don't try to go for the cheapest brand you can find. This is one product that is worth the value for the pricer models.
Back Stretcher
It's amazing how this small device can make you feel like someone is twisting your back into unnatural positions. You have a couple of settings depending on how deep you want the stretch.
A back stretcher helps by gently decompressing your spine, improving posture, and relieving pressure on tight muscles and pinched nerves. It can reduce lower back pain, loosen up stiff hips, and even help with mid-back and neck tension if used correctly. Just a few minutes a day can help reset your alignment and make everything feel a little less stuck.
Acupuncture Pen
Despite the name, this is more like a teeny tiny trigger point release tool, great for TMJ-related pain.
An acupuncture pen helps target tight, specific areas by delivering pinpoint pressure or microcurrent to stimulate nerves, relax muscle knots, and improve circulation.
Try this one on:
Masseter: This is the big one—it's the main muscle used for chewing and often the tightest. You can find it by clenching your jaw; it’s the firm muscle at the back of your cheeks.
Temporalis: This fan-shaped muscle sits on the side of your head, above your ears. It helps close your jaw and often gets tight from clenching or grinding.
Suboccipitals and SCM (sternocleidomastoid): These small muscles sit right at the base of your skull, just above the top of your neck. They’re connected to posture and tension patterns that affect the jaw. Targeting these with a pen can help reduce referred pain and tension.
The tiny tip makes it easier to reach small, sensitive spots that hands or larger tools can’t hit as precisely, giving focused relief where you need it most.
Massage Gun
With so many massage guns to choose from, it's worth researching to find one that has all the bells and whistles. This Bob and Brad Q2 Pro Mini Massage Gun packs a lot of punch for something with the word "mini" in it.
A massage gun helps muscles by using rapid pulses to boost blood flow, break up tension, and speed up recovery. It’s basically a deep tissue massage without leaving your house—or tipping anyone.
Choose from hot or icy cold settings to really dig deep into the psoas, hip flexors, or other hard-to-massage tight muscle groups.
Epsom Salts
While I haven't gone as far as Jessica Biel and the "20 pounds of Epsom salt bath," I've gone through my fair share of salt packages. I prefer to get the Amazon Basics version, and then I can add whatever essential oils I want to the tub.
Epsom salt works for sore muscles because it’s packed with magnesium, which your body absorbs through the skin during a soak. That magnesium helps your muscles relax, eases inflammation, and improves circulation—so you feel less like a walking cramp and more like a functional human again.
Fair warning: I found that using peppermint or buying a menthol brand of Epsom salt can leave you shivering for hours afterward, no matter how hot the tub water is.
Back & Neck Pain Management Over 50
Another tool in my arsenal is a medical massage therapist, usually located inside physical therapy offices. I found one in my city that specializes in headache and TMJ tension. This great option allows me to focus massage money on the areas I can't always fix while still having more body massage options at home.
Do you have any favorite pain relief tools? Tell me about them!
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