(Article By Dr. Brent Wells D.C.)
Back pain is one of the most common reasons that people all around the world miss
work. It’s so common that it costs the US somewhere between $50 billion and $200
billion dollars a year. The back is a very complicated system of nerves, tendons,
muscles, bones, and joints. And as we get older, like everything else in the body, the
back tends to weaken and degrade, increasing the chances of complications and pain.
Luckily, most back pain is short-lived, but that doesn’t do you much good when you’re in
the middle of suffering through it. Which is why we’ve got a list of essential ways for
treating back pain naturally.
Different Kinds of Back Pain
Since the back is complex and susceptible to injury, there are many different kinds of
back pain. Finding out what exactly is causing yours may require a doctor. But, since
most back pain doesn’t stick around for long, you can try some of the natural remedies
in this article.
Many of the items on this list will help different kinds of back pain. If you do experience
chronic or increasing back pain, it’s best to see a professional. A pinched nerve is one
of the common causes of back pain. Click here for an article on how to get rid of a
pinched nerve in your back. For more general back pain, read on!
Eat Your Fruits and Veggies
A balanced diet is essential not only for treating back pain but for defending yourself
against it in the future. Not only do you get powerful immune-boosting vitamins, but you
also get anti-inflammatory nutrients and antioxidants that can help reduce pain, heal
your injury, and get you back to normal in no time.
A few of the best anti-inflammatory foods include:
● Sweet Potatoes
● Beets
● Carrots
● Berries
● Grapes
● Tuna and Salmon
● Broccoli
● Avocados
● Mushrooms
Take Anti-Inflammatory Supplements
Many people find it easier to take supplements daily for their important healing and
health powers than trying to get them all from the food they eat.
Take turmeric curcumin, for example. It’s one of the most potent anti-inflammatory
spices out there. But even if you cook with turmeric every meal, you’re not getting
enough to do you much good. Why?
Because, by itself, turmeric has poor bioavailability, which means that your body has a hard time
absorbing it. Turmeric supplements come with black pepper extract, which helps your body absorb and
experience the benefits of turmeric on back, joint, and many other types of pain.
A few other powerful anti-inflammatory supplements include:
● Alpha-Lipoic Acid
● Ginger
● Fish Oil
● Spirulina
These other vitamins can help you maintain a strong and healthy back:
● Vitamin B12
● Calcium
● Magnesium
● Potassium
● Vitamin B6
Avoid Too Much Bed Rest
This tip may seem counterintuitive, but it’s true. Too much bed rest can make your back
pain worse. More than one or two days of bed rest can work against you. So, find a non-
painful way to keep moving and stay active. Oftentimes people can recover from a
temporary back injury with little to no bed rest.
Maintain Good Posture
It may be hard for you to maintain good posture when you’re in the throes of back pain,
but that doesn’t mean that you should forget all about it. Poor posture is one of the
major causes of back pain.
If you can maintain a straight back while walking around without causing pain, it can
strengthen your back and alleviate the strain that comes with slouching. When sitting,
reclining with support up your whole back can also take the strain off your back. But
don’t sit for too long in one position!
See a Chiropractor
One of the most effective natural ways to treat back pain is chiropractic care. Depending
on the issue, a chiropractor will develop a tailored plan to treat and prevent back pain all
at once.
A few tactics chiropractors use include:
● Stretching
● Spinal Alignment
● Hot and Cold Therapy
● Nutritional and Lifestyle Tips
Not all the tactics chiropractors use are natural and they may recommend that you see
a specialist, depending on what’s causing your back pain. For the most part, though,
chiropractors use natural techniques that work very well for back pain relief.
Stretch Daily
Many people find that daily stretching is very useful in treating and preventing back
pain. Even ten minutes of yoga can go a long way to activating and strengthening your
back muscles and your posterior chain.
A professional like a chiropractor or physical therapist can give you information on
specific stretches that can work to treat your back pain. Keep in mind that stretching
should never cause pain. If you can’t stretch without feeling pain in your back, you
should consult a physician.
Move Around
It can be tempting to stay in one position all day if you suffer from back pain. After all,
for a lot of injuries, the recommendation is that you avoid using the injured area until it
heals. For most back pain, however, moving around regularly can help you heal quickly.
Similar to avoiding too much bed rest, too much sedentary time can make your back
injury worse, not better.
Apply Alternating Hot and Cold Temperatures
Proper use of hot and cold packs can help relieve pain and assist in the healing
process. If your back pain is due to a strain or injury, you should use a cold pack
intermittently for the first 24 to 48 hours. Ice packs can help reduce inflammation and
lessen pain.
Hot packs are best for pain lasting longer than 48 hours. When heat is applied to the
area, it increases blood flow and relaxed strained muscles. The increased blood flow
can also bring immune cells to help heal the area. Don’t leave either hot or cold packs
on the skin for more than 10-15 minutes at a time.
Try Massage Therapy
Massages are well known for their stress-relieving and relaxing properties, but they can
also help back pain. One study showed that people with back pain experienced better
sleep and reduced pain, anxiety, and depression after only five weeks. The participants
had two 30-minute massage therapy sessions per week during the five-week period.
This goes to show that massages— even short sessions twice a week— can help both
back pain and mood.
Resources:
https://www.moneycrashers.com/costs-back-pain-treatment-prevention/
https://www.healthline.com/nutrition/6-anti-inflammatory-supplements#section5
https://www.sciencedirect.com/science/article/abs/pii/S1360859206000313
About the Author:
Dr. Brent Wells, D.C. founded Better Health Chiropractic & Physical Rehab and has been a chiropractor for over 20 years. His practice has treated thousands of Alaskan patients with physical therapy, chiropractic care, and massage therapy designed to help give long-lasting relief.
Dr. Wells is also the author of over 700 online health articles that have been featured on sites such as Dr. Axe, Organic Facts, and Thrive Global. He is a proud member of the American Chiropractic Association and the American Academy of Spine Physicians. And he continues his education to remain active and updated in all studies related to neurology, physical rehab, biomechanics, spine conditions, brain injury trauma, and more.
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