By Sapna Vaid
It’s estimated that up to 80 per cent of adults experience persistent symptoms of lower back pain at some point in their lives. Lower back pain can be mild to very severe depending on its underlying causes, how long it’s been left untreated and the state of someone’s overall health. One of the most common reasons people develop low back pain is posture.
People of all ages experience low back pain including both athletes and those who are sedentary, from middle-aged to older adults, therefore all age groups can benefit from lower back pain relief treatments like chiropractic care, soft tissue therapy and regular exercise.
Let’s delve in to find Natural Treatments for Lower Back Pain Relief:
Regular Full-Body Exercise
Exercising regularly, including doing both cardio/aerobic exercises and strength training, can help reduce back pain by increasing flexibility, helping you maintain a healthy weight, reducing inflammation, improving posture and reducing muscular compensations/weakness.
Chiropractic Adjustments and Other Postural Treatments
Regular chiropractic care adjustments have proved to be very effective at helping provide lower back pain relief. Postural therapy protocol that focuses on fixing musculoskeletal misalignments, may also be able to help reduce and prevent back pain.
Prolotherapy for Chronic Injuries/Tissue Damage
Prolotherapy treatments work by naturally promoting a minor inflammatory response near damaged connective tissue, promoting regeneration and the growth of new, healthier tissue in the process. These treatments have been used to effectively reduce or heal chronic musculoskeletal conditions.
Soft Tissue Therapy
Soft tissue therapies help treat the underlying causes of back pain, such as poor posture, muscular compensations, and weakness through manipulative, hands-on adjustments. These natural therapies can help “turn on” muscles that have been “turned off” due to past injuries and therefore eliminate added stress on painful parts.
- Supplements to Reduce Inflammation and Pain
- Fish oil – People with back pain need higher doses of omega-3 fats to help reduce inflammation.
- Magnesium – This mineral is sometimes called the “relaxation mineral” because it helps relax muscles and reduce stress.
- Turmeric – Turmeric contains curcumin, which is the active ingredient that has powerful anti-inflammatory abilities, anti-aging effects and reduces pain.
- Essential oils – Peppermint and wintergreen oil are effective analgesics that cool inflamed joints and reduce back pain.
- Capsaicin cream – Capsaicin cream (derived from hot chili peppers/cayenne) can be applied to the skin to temporarily reduce chemicals that contribute to inflammation and pain.
An Anti-Inflammatory Diet High in Collagen
To improve overall joint and muscular health, maintain a healthy body weight, lower inflammation, and prevent back pains from returning in the future, consuming a healthy, healing diet is key.
Start adjusting food habit by eating more of the following unprocessed, anti-aging, anti-inflammatory foods to help with lower back pain relief:
High-fiber foods – A high-fiber diet may be able to help you lose weight and overcome problems like high blood pressure, plus it’s beneficial for gut health and digestion.
Water – Stay hydrated to prevent muscle spasms, manage blood pressure and improve digestion. Drink eight glasses of water daily as dehydration can increase back pain.
Potassium-rich foods – Potassium reduces swelling and is an important electrolyte for muscular and nerve functions. Include potassium-rich foods (which also tend to be high in beneficial magnesium) in as many of your meals as possible, such as green leafy vegetables, avocados, bananas, coconut water and cultured dairy.
Omega-3 fats – Wild-caught fish and flaxseed are high in omega-3 fatty acids, which can help reduce inflammation and manage pain.
Clean, lean protein foods – Good protein sources include cage-free eggs, fish, bone broth or other unprocessed protein powders, beans, and legumes.
To avoid unwanted weight gain, consuming inflammatory ingredients or complications due to nutrient deficiencies, reduce or eliminate the following foods: added sugar, sweetened beverages or snacks, refined vegetable oils, refined grain products, too much alcohol and tobacco products.