Araina’s Favorites
The at-home pain relief tools I recommend to my clients. Simple, affordable, and worth using.
You don’t need all of them. Start with the essentials, and use them. Tools only help when they don’t collect dust.
As an Amazon Associate I earn from qualifying purchases. It never changes what I recommend.
Where Do You Feel It?
Tap a tool to jump straight to it.
The Essentials
For when pain shows up unexpectedly. Having these at home helps you feel better faster.
Heating Pad
Great for: neck · shoulders · low back
For sore, achy, tight muscles.
How I use it: 20 minutes at a time. Bonus points for stretching right after.
Shop on AmazonIce Pack
Great for: a fresh pull or strain
Keep it in the freezer so it’s always ready when you need it.
How I use it: Within the first 24 hours of a pull or strain, wrapped in a thin towel.
Shop on AmazonEpsom Salt
Great for: full body · feet
A simple way to turn a bath into recovery time.
How I use it: Add one cup to a warm bath and soak for 20 minutes. Or add a scoop to your foot spa.
Shop on AmazonTennis Balls (3-Pack)
Great for: shoulders · back · hips · feet
Use one for targeted pressure. Tape the other two together for a broader area, like your hips.
How I use it: Lean into a wall with the ball on a tight spot. Breathe, and wait for it to soften before you move.
Shop on AmazonPain Cream
Great for: anywhere sore or achy
Helpful for sore and aching muscles.
How I use it: Apply to the area during the day, before bed, or both.
Shop on AmazonWhen You’re Ready for More
Tools for reaching deeper, resting into support, stretching further, and giving tired feet some love.
Foam Roller
Great for: upper back · hips · legs
A smooth roller and a gentle place to start with self-massage.
How I use it: Roll slowly over tight muscles, and pause to breathe on tender spots.
Shop on AmazonDeep Tissue Foam Roller
Great for: hips · glutes · legs
Textured ridges that reach deeper than a smooth roller. Best once you’re comfortable with the basics.
How I use it: Keep sessions short at first. It’s intense, so ease in.
Shop on AmazonPeanut Massage Ball
Great for: upper back · along the spine
Two balls joined in the middle, shaped like a peanut. It rolls along both sides of your spine at once, without pressing on the spine itself.
How I use it: Place it between your upper back and the floor or a wall. Roll slowly, or rest on the tight spot.
Shop on AmazonMassage Hook
Great for: neck · shoulders · back
A hooked tool that lets you reach the knots in your back and shoulders on your own.
How I use it: Hook it over your shoulder, set the tip on a tight spot, and gently pull to add pressure. Hold and breathe.
Shop on AmazonTheraBand Self-Massager
Great for: calves · thighs · forearms
A handheld roller for when getting down on the floor isn’t an option.
How I use it: Roll slowly up and down the muscle for a minute or two. Ease up on anything tender.
Shop on AmazonGolf Ball
Great for: feet · small, stubborn spots
Firmer and more targeted than a tennis ball.
How I use it: Roll it slowly under your foot. It’s firm, so go gently.
Shop on AmazonFoot Roller
Great for: feet
For plantar fasciitis, aching feet, or when you’re on your feet a lot.
How I use it: Roll each foot over it for 30 to 60 seconds.
Shop on AmazonSacro Wedge
Great for: low back
A small, firm wedge that supports your sacrum, the flat bone at the base of your spine, so your low back can let go.
How I use it: Lie on your back with it under your sacrum, knees bent, for a few minutes. Breathe and let your back settle.
Shop on AmazonNeck Traction Block
Great for: neck
A firm block with three height settings that gives your neck a gentle, supported stretch after long days of looking down at screens.
How I use it: Start on the lowest height. Lie back, rest your neck on it for a few minutes, and breathe. If you have a neck injury or disc issues, check with your doctor first.
Shop on AmazonFoot Spa
Great for: tired, achy feet
A warm soak at the end of a long day on your feet.
How I use it: Add a scoop of Epsom Salt, put your feet in, and let them soak.
Shop on AmazonYoga Strap
Great for: hamstrings · hips · shoulders
Gives you more leverage while stretching, especially if you don’t feel very flexible.
How I use it: Lie on your back, loop it around your foot, and ease into a hamstring stretch. No forcing.
Shop on AmazonPilates Ring
Great for: hips · inner thighs · shoulders
Light resistance to gently wake up the muscles that help your posture.
How I use it: Squeeze it between your knees for 10 slow reps, breathing out as you squeeze.
Shop on AmazonCalm & Unwind
Stress shows up in your body too. It’s the tension that sits on your shoulders, the nights you sleep but don’t really rest, the feeling of being on edge before the day even starts.
These help your nervous system settle, so your muscles can follow. And it’s okay to do nothing for a little while. You don’t have to feel guilty about it.
Rest is essential, not earned.
Diffuser
Great for: setting the mood at home
Create the atmosphere you need at home. Something calming when it’s time to wind down, something uplifting when you need a lift, and a gentle reminder to breathe in between.
How I use it: Add a few drops of Essential Oils and let it run while you settle in for the evening.
Shop on AmazonEssential Oils
Great for: winding down · better rest
A simple way to bring calm into your space, especially at bedtime.
How I use it: Add them to a diffuser, or put a few drops on a tissue and slip it into your pillowcase.
Use as directed, and check first if you’re pregnant or have pets.
Shop on AmazonShower Steamers
Great for: busy days · no time for a bath
A calm moment, even on the days there’s no time for a bath.
How I use it: Set one in the corner of your shower where it catches a little water. Breathe in slowly and let your shoulders drop.
Shop on AmazonBath Bombs
Great for: turning a bath into a ritual
Makes a bath feel like time for you, not one more thing on the list.
How I use it: Drop one in with a cup of Epsom Salt, then give yourself 20 minutes to do nothing.
Shop on AmazonRelaxation Tea Sampler
Great for: slowing down before bed
Five calming blends, so you can find the one that helps you unwind. A warm cup tells your body the day is done. My go-to is chamomile.
How I use it: Make it part of your evening. Phone down, sip slowly, and let the day go.
Shop on AmazonPregnancy Pillow
Great for: pregnancy · side sleeping · low back & hips
Supports your belly, back, and knees all at once, so you can sleep on your side and actually get comfortable as your body grows.
How I use it: Lie on your side with the pillow between your knees and along your belly. It keeps your hips lined up and takes pressure off your low back, so you wake up less stiff.
Shop on AmazonYou Don’t Have to Figure It Out Alone.
Tools help between visits. If pain and stress keep showing up, start with my free Pain Relief Guide, and let’s build a personalized plan for your body.