Cheap Things to Help Chronic Pain at Home

I have a diagnosis of osteoarthritis, severe endometriosis, TMJ, and Myofascial Pain Syndrome. So, yeah, I know pain. I’ve been battling these conditions for years, and I now have an arsenal of things that really make my daily life a lot easier. But I don’t want you to feel like you have to spend a ton of money so you’re not suffering! So here is my list of cheap things to help chronic pain at home. They give me relief and help me live the life I want to live, and my hope is that they will help you too.

Also check out my video “What is Myofascial Pain Syndrome?” on YouTube here.

Here we go – check out the different categories of the cheap things to help with pain. I’ve broken them down into “In Bed” (for sleeping and laying down), “For Stretching”, “Day to Day”, and “In the Shower or Bath.”

Please note that these are affiliate links, which means that if you make a purchase on my link I get a small percentage. But you don’t pay any extra! This helps support me and I appreciate you so much.

Cheap Things to Help Chronic Pain In Bed

Due to the issues I have with my neck, I am super particular about my pillow. A cheap pillow or a crappy position will give me a headache for days! The one I’ve had for a few years is a contour memory foam pillow. The contour shape has a lower, flatter side and another which is more built up. I use the flatter side if I sleep on my side, and the higher one if I sleep on my back.

Alternatively, I sometimes switch back to this other chiropractor-recommended pillow by Therapeutica. It’s more expensive for sure but I feel like I need to go between this and the former every month or so. This one is the same idea but cheaper, too.

(The Therapeutica pillow is the best in my opinion if you sleep on your back; on your side you could use either the Therapeutica or the contour memory foam one; and honestly it’s not recommended that you sleep on your stomach but if you do I’d use an extremely flat pillow!)

I have various hot and cold packs throughout my house, but this heating pad is the best so it’s permanently on my bed, ready to go. It’s not the most expensive one out there but it has a timer and multiple heat settings, and the pad is soft and washable. If you sleep with an electric heating pad, please please make sure that it has a timer or an auto shut-off!!

If you’re like me and going to sleep is difficult and maddening for about 57 reasons, then I recommend making your own lavender pillow spray. Mine is 50/50 witch hazel and filtered water, with lavender essential oil dropped in. And don’t worry about buying the crazy expensive oils, since you’re not ingesting this. This should not stain fabrics either so it’s safe to use on your pillow, sheets, and pajamas.

A cheap sleep mask also helps me to block out distractions, literally. I use silk or satin because it’s softer. (And if you have a problem with dry eyes, this really helps as it protects your eyes from losing moisture.)

My Sleep Number bed has been a game changer, because I can essentially have a different bed every night if I want. Higher pain means I make my bed softer. My normal number is about 45. You can see my full review of my bed here.

Finally, if you experience temperature sensitivity throughout the night (I have the everlasting battle of Too Hot versus Too Cold, or hyperhidrosis), these cool sheets really made a difference. I found them at Ross and love that they don’t hold in my body heat, but they allow me to sleep with something over me too.

Cheap Things to Help Chronic Pain For Stretching

There are a lot of cheap things to help with pain when it comes to stretching and mobility. The two main things that I use are a foam roller, and a lacrosse ball.

I personally had a lot of luck going to an Airrosti program (no affiliate here, just a happy patient!) – their philosophy is to teach you how to take better care of yourself at home, so a lot of the appointment is about stretches and activities you can do on your own. I learned a lot about foam rollers and have five exercises that I personally do every day.

Pro tip: If getting on the floor is too difficult, you can still foam roll! Put the foam roller between you and a wall, and roll that way. (Don’t use a bed as it’s too soft and won’t provide benefits.)

My chiropractor got me to start using a lacrosse ball for working out sore muscles and tender spots. The lacrosse ball works in the same way as the foam roller but instead of working on a larger, general area, you’re focusing on one small spot. So a lacrosse ball feels more, ahem, intense. (Aka it can really hurt in those tender trigger areas!) I use one of these against a wall every night before I go on that heating pad I mentioned above. Keep a hot/cold pack or some pain cream close by as these things work out those sore areas.

I actually love to use the lacrosse ball on my feet! It really helped when I was afraid I was also getting plantar fasciitis, and on running/cardio days this works out the tension in my low arch.

And my husband got me this neck roller a while ago since I have so many problems with my neck and shoulders. It’s easy and quick to use, and can also go in the shower. For the price it’s a good help and I can control the pressure.

Final tip on rolling: Don’t ever roll on bone. Work on fleshy or muscular areas. So for example, not directly on your spine, but more on the left and right sides. Use the lacrosse ball on your glutei or butt, but not on the pelvis.

Cheap Things to Help Chronic Pain in the Day to Day

This is a contour leg pillow that I love to decompress with during the day. I didn’t put it in the “In Bed” category since I can’t sleep with it there all night. The shape of it is perfect for relaxing my knees and really working out that lower back pain (especially since I have an extreme curve in my lower back). I use it for 10-30 minutes at a time with a heating pad on my lower back. I did find this one cheaper at Target but this is the one I have for reference.

A yoga ball is also really helpful for desk work, watching TV, eating, or anything else when you’re normally seated. It keeps my knees from going higher than my butt (think of sinking into a plushy couch or chair, that’s bad!) and helps me correct my posture. You can bounce around or roll in circles. Bonus: it helps with pelvic floor and hip opening.

Don’t forget to stay hydrated! Because I am active I aim to get about a gallon (128 ounces) of water or tea a day. And while caffeine may give you an initial boost, it’s great if you can get off of it completely.

Finally, while it might seem like a bit of a luxury, I do have an inexpensive foot spa that I use. I’m prone to cracked painful heels, and my feet are always cold (and thus painful) due to temperature sensitivity. A foot spa that has bubbles, and particularly that can heat the water, was a must for me! You can add extras like bath salts if you want. I also have a pumice stone from the dollar store and some soft socks. This heel cream helps with the deep cracks’ healing, too.

Cheap Things to Help Chronic Pain In the Shower or Bath

This section will be really quick, but I do take a “pain shower” first thing in the morning that helps me limber up and wash away some of the pain and stiffness from waking up! I do standing stretches and slow movements, like extending my arms out in front of me and rotating my wrists, or doing a behind-the-back chest opener. Slower steady movements help me to wake up and get started with my day.

I also feel like being clean and washing my hair and body really helps me feel better when I’m having a difficult day. And of course, a hot bath is free therapy for everyone!

I have a non-slip shower mat that I put in every bath, to keep me from falling or sliding around. They’re cheap and easy to clean.

I also recommend handles like these if your shower doesn’t have them, for added support and safety. Please please please be safe in the shower!

If you are able to get into a hot bath, Epsom salts can really help. I just get the cheap plain ones usually but there are fancy ones too! 

We made it! I hope that these strategies and suggestions help with chronic pain at home. My life is so much better because I can use these ideas to keep the pain at bay, and do the things that I want to do. Let me know in the comments what you do to help with chronic pain!

Now check out the video version of this article, with a tour of the cheap things and simple strategies I use at home to help chronic pain.