Back pain can be miserable. Whether it’s that chronic low pain or spasms and aching neck, any kind of back pain can ruin your day, weekend, or an entire week. Unfortunately, back pain has become quite common. So much so that roughly 8 in 10 people deal with some type of back pain during their lives. Low back pain, in particular, is responsible for 2.6 million visits to the emergency room each year and is the leading cause of disability worldwide. Today, we want to review holistic back pain treatments you can try before you resort to drastic measures.
Holistic Back Pain Treatment One. Eat an Anti-Inflammatory Diet
“Let thy food be thy medicine and medicine be thy food”. The foods we eat – and how much – can prevent and reverse a plethora of health conditions. Inflammation is the body’s natural response to protect itself from harm. And while that can be a good thing, inflammation is also known to cause of back pain. Studies have suggested that an anti-inflammatory diet can be just as effective at treating back pain as nonsteroidal anti-inflammatory drugs (NSAIDs), such as aspirin or ibuprofen.
Foods that fight inflammation include:
- Brightly-colored fruits and vegetables, such as carrots, beets, sweet potatoes, blueberries, oranges, strawberries, and tomatoes
- Fatty fish, such as salmon, sardines, and mackerel
- Green, leafy vegetables, including spinach, kale, collards, and broccoli
- Healthy, monounsaturated fats, such as avocado, olive oil, and canola oil
- Nuts, including almonds and walnuts
- Seeds, such as chia, sunflower, and pumpkin
Two. Adjust Your Calcium Intake
Since the time we were kids, it has been implanted into our brains that milk and calcium are the keys for strong teeth and bones. Getting enough calcium and vitamin D can relieve back pain caused by conditions that affect bone mass and strength, such as osteoporosis.
Depending on age, most adults should get between 1,000 and 1,200 mg per day of calcium and between 600 and 800 international units of vitamin D per day. Most patients shouldn’t get more than 2,000 mg of calcium a day because too much calcium can cause heart problems and increase the risk of bone fractures.
Calcium-rich foods include:
- Canned sardines and salmon with the bones
- Dairy, such as plain yogurt, cheese, and milk
- Green, leafy vegetables, such as broccoli and bok choy
- Soybeans and tofu
If you find it challenging to get enough calcium in your diet, try this supplement from our preferred distributor, Nutritional Frontiers.
Three. Try to Maintain a Healthy Weight
We get it, food is delicious. And we know some days that pint of ice cream is more enticing than going on a run or going to yoga. More than 70 percent of people in the U.S. are overweight and nearly 40 percent are considered obese. Carrying extra weight can significantly strain your back muscles and spine. And although we know losing weight can be difficult, doing so can help control your back pain, prevent the condition from getting worse, and even potentially eliminate the need for pain medication or surgery.
Four. Take a Stab at Acupuncture
Acupuncture is a technique in which tiny needles are inserted into the body to stimulate specific points or energy channels. Patients and doctors alike have found this technique to relieve back pain in certain circumstances. Although there isn’t enough information yet to recommend clinical practice guidelines, acupuncture is worth a try. Some studies, such as a 2013 meta-analysis in the journal Spine, suggest that acupuncture might be an effective therapy for certain types of back pain.
If that seems a little too extreme, you could also try this highly rated acupressure mat!
Five. Just Move More
You might be tempted to take a break from all physical activity when your back hurts. But did you know that staying stagnant and still may actually make your back pain worse. For many patients, a personalized combination of strength training exercises focused on the core (the abdominal and back muscles), flexibility exercises, and aerobic activity can effectively prevent and control chronic back pain.
Core strength exercises can provide additional support to the lower back, improving posture and reducing strain on the spine.
The flexibility of the muscles and ligaments in the back increases your range of motion and improves back function.
Aerobic exercise can increase blood flow and nutrients to the tissues in the back, speeding up healing and reducing stiffness that can lead to back pain.
Activities like walking, hiking, swimming, and yoga have all shown to do wonders for both your physical and mental health along with relieving back pain. Begin making them a habit to really notice a difference in your back pain.
Zock Chiropractic Holistic Back Pain Treatment
Why suffer from back pain if you don’t have to? We know that dealing with chronic back pain can have a deep impact on your quality of life. And can keep you from doing all the things you love. Resolve to seek treatment for your pain when you need it. Remember, chiropractic care is a great addition to your wellness routine. Adjustments don’t just keep you healthy physically. Continual chiropractic care and holistic back pain treatment could also help you cope better with stress and strengthen your immune system! Make an appointment to schedule an introductory session and provide you with a happy and healthy 2019!
* This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease. Please contact a medical professional for advice.