Top Pain Relief Tips from Experts and Influencers

When it comes to managing pain, people are increasingly turning to health professionals and wellness influencers they trust. From physiotherapists and chiropractors to content creators with lived experience, these experts are sharing evidence-based advice, routines, and product recommendations that help others manage discomfort naturally. In this post, we share some of the most recommended pain relief strategies supported by research and used by those leading the wellness conversation online.

In recent years, healthcare influencers have become a go-to resource for pain management tips. Whether it's a physiotherapist demonstrating lower back stretches on Instagram, or a fitness coach showing recovery tools on TikTok, the growing trend reflects a desire for practical, relatable guidance.

Research published in the Journal of Medical Internet Research shows that social health content, when grounded in credible expertise, can improve self-care and health behaviour outcomes (JMIR, 2020). For people dealing with chronic tension or occasional aches, accessible advice from health-aligned influencers often bridges the gap between formal care and everyday wellness.

Many trusted voices such as physiotherapist @themovementmechanic and pain coach @lissielifts combine scientific knowledge with real-life application. Their recommendations often highlight natural, at-home techniques including mobility routines, hot/cold therapy, EMS use, and supportive posture aids.

Top Evidence-Backed Strategies They Recommend

1. Daily Movement and Gentle Stretching
   Consistent mobility is key to reducing stiffness and improving circulation. Influencers often share short routines targeting common tension areas like the lower back, neck, and hips. These sequences are usually easy to follow and require no equipment, making them ideal for home or work settings. The Australian Physiotherapy Association recommends combining light stretching with posture breaks throughout the day to minimise the cumulative effects of sitting or standing in one position for too long (APA, 2023). Pairing movement with the right support enhances results using the Adjustable Lumbar Support Belt while doing stretches can help stabilise your spine and promote better posture. As a non-product alternative, consider setting a recurring phone reminder to stand, walk, or stretch every 45–60 minutes to prevent prolonged stiffness and improve energy levels.

2. Heat Therapy
   Warmth is a simple but powerful ally in pain relief. It works by dilating blood vessels, which increases oxygen flow and helps muscles relax more easily. Heat therapy is particularly useful before doing mobility exercises or using devices like EMS, as it prepares muscles for movement and reduces the risk of strain. A study in the Journal of Clinical and Diagnostic Research found that applying heat locally can significantly reduce pain while improving daily functioning for people with chronic low back pain (JCDR, 2017). One accessible and effective option is the Neck and Shoulder Electric Heat Pad which provide targeted warmth without the need for cords or mess. If you prefer a non-product method, a warm shower or bath can offer full-body relaxation while supporting circulation, particularly after a long day or workout.

3. Electrical Muscle Stimulation (EMS)
   EMS is increasingly featured in recovery routines by physiotherapists and influencers alike. These devices deliver low-level electrical pulses to stimulate muscles passively, which can help reduce inflammation, ease soreness, and speed up recovery. Research from the Cleveland Clinic affirms EMS as an effective therapy for both acute and chronic muscle pain, particularly when combined with stretching or heat treatments (Cleveland Clinic, 2022). Devices like the EMS Massage Patch are especially useful due to their portability and ease of use allowing you to recover while relaxing on the couch or working at your desk. For a product-free approach, practicing progressive muscle relaxation (PMR) which involves tensing and releasing different muscle groups can offer similar benefits in terms of increased muscle awareness and reduced physical tension.

4. Posture Support and Ergonomic Adjustments
   Poor posture is one of the most common contributors to neck, back, and shoulder pain, especially for those working at desks or on their feet for long hours. Influencers regularly share ergonomic tips such as elevating your screen to eye level, using lumbar rolls, or adopting active sitting techniques. Consistency in maintaining proper alignment can prevent recurring strain and support long-term spinal health. Tools like the Posture Support Brace are often recommended for helping retrain postural habits by providing gentle cues to sit or stand upright. Beyond products, a simple change like adjusting your workstation setup raising your laptop, using a footrest, or switching to a standing desk part of the day can make a meaningful difference in reducing postural fatigue.

In today’s world of sedentary work and physically demanding schedules, it’s no surprise that more people are experiencing persistent pain and discomfort. Long hours at a desk, repetitive movements, or lack of movement altogether can take a toll on the body—often resulting in tight muscles, poor posture, and ongoing aches that interfere with daily life. Finding simple, effective ways to manage and prevent this discomfort has become essential.

Fortunately, health professionals and wellness influencers continue to share practical strategies to help people feel better, move easier, and recover naturally. Whether it’s a physiotherapist breaking down mobility science or a content creator demonstrating their favourite home remedies, this collaborative flow of information has made pain relief education more accessible than ever. Guided by clinical research and real-world experience, tools like stretching routines, EMS devices, heat patches, and posture supports have become key components in everyday self-care. Staying informed through trusted voices empowers individuals to take consistent, proactive steps toward long-term relief.

If you’re ready to try what health experts are recommending, explore our pain relief collection to get started with trusted, easy-to-use tools that fit into your daily life.