Think you can’t prevent and reduce back pain naturally? Think again!
Oh my aching back! Most of us will say this several times over the course of our lifetime.
Sometimes it’s a chronic issue, a deep nagging ache that impacts daily activities. Other times, it’s sudden and acute and amazingly painful, the result of a “wrong move” from lifting a small child, unloading groceries, or working around the yard.
Back pain affects up to 80% of Americans annually and is the leading cause of disability worldwide.
Back muscles attach to the spine, neck, shoulders, ribs and hips, which means that nearly every movement requires use of the very muscles designed to support and protect the spine.
WHEN WE EXPERIENCE PAIN, IT’S TYPICALLY FROM A COMBINATION OF FACTORS:
- Previous or repetitive injuries
BEHAVIORS THAT CONTRIBUTE TO BACK PAIN INCLUDE:
· Sitting for too long
· Improper form while lifting objects or reaching overhead
· Failure to stretch and strengthen back muscles through exercise
· Poor eating habits resulting in a lack of nutrients that nourish muscles and bones
It’s important to find the cause of the pain. A physician may refer you for muscle testing, imaging of muscles and bones, as well as for physical therapy.
HERE ARE 5 WAYS TO PREVENT & REDUCE BACK PAIN NATURALLY
1. GET THE EXERCISE HIGH
Keep fit and trim with consistent aerobic exercise and strength training. Exercise releases endorphins, brain hormones that reduce pain (as long as you don’t over exert).
It also helps maintain healthy body weight, reducing stress on joints and muscles, particularly the back and hips. Warm up at the start, and cool down at the end of your workout to prevent injury.
2. REDUCE INFLAMMATION
A diet of whole foods, preferably organic, gives your body most of what it needs to fend off inflammation. Be sure to reduce exposure to environmental toxins, manage stress, and supplement with essential minerals.
A turmeric supplement helps quell disease-causing inflammation; ask your doctor if it’s right for you.
3. CONSIDER TRACE MINERALS
4. STRETCH OUT TENSION
Yoga has mind-body benefits for everyone. It’s a great way to keep the back strong and limber. It can help reduce pain, minimize stress, and improve functional movement of the whole body.
5. QUIT SMOKING
Research shows a significant correlation between smoking and back pain. Holistic physicians can utilize acupuncture to help with smoking cessation, which can reduce back pain.
There are many other natural remedies for preventing and treating back pain, such as water therapy, massage, guided imagery, social support, and of course, a diet rich with leafy greens and assorted fruits.
Don’t wait for back pain to happen to you. Make an appointment today for a back care lifestyle check-up.
What’s your favorite way to reduce back pain naturally? Share in the comments below!
National Institutes of Medicine “Prevention and Exercises for Your Back” Reference Summary: https://2ndinnings.files.wordpress.com/2011/12/backpain.pdf
American Chiropractic Association. Accessed 7 Feb 2016: “Back Pain Facts and Statistics” https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics , “Joint Injury Prevention: Use It or Lose It” https://oldsite.acatoday.org/JacaDisplay1.cfm?CID=5264&DisType=Text
Green, Bart N et al. “Association Between Smoking and Back Pain in a Cross-Section of Adult Americans.” Ed. Alexander Muacevic and John R Adler. Cureus 8.9 (2016): e806. PMC. Web. 21 Feb. 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5081254/
U.S. Institute for Health Metrics: Global Burden of Disease, various articles on back pain statistics can be found at: http://www.healthdata.org/search?search_terms=back+pain
Hoy D, March L, Brooks P, Blyth F, et al,. “The global burden of low back pain: estimates from the Global Burden of Disease 2010 Study.” Annals of the Rheumatic Diseases. 2014 Mar 24. http://ard.bmj.com/content/73/6/968
NaturalNews.com “Top Remedies for treating chronic pain naturally.” http://www.naturalnews.com/039092_chronic_pain_treatment_remedies.html
Katzmarxyk, P. Lee, I. “Sedentary behaviour and life expectancy in the USA: a cause-deleted life table analysis” BMJ (2012) 2:4 Accessed 7 Feb 2017: http://bmjopen.bmj.com/content/2/4/e000828