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, acute, and amazingly painful, the result of a "wrong move." This could be from lifting a small child, unloading groceries, or working around the yard. Not surprisingly, back pain affects up to 80% of Americans annually and is the leading cause of disability worldwide. Read on to learn 5 ways to prevent and reduce back pain naturally.

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 feel pain, it's typically from a combination of factors: structural, lifestyle, work, stress, and previous or repetitive injuries.

What Causes Back Pain

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

A holistic approach to back care addresses nutrition, exercise, supporting the body's ability to minimize inflammation, and habits that reduce stress and tension. It's important to find the cause of the pain. A physician may refer you for muscle testing or imaging of muscles and bones. Physical therapy is a treatment option your doctor may recommend.

What You Can Do

Get the Exercise High. Keep fit and trim with consistent aerobic exercise and strength training. Moderate exercise causes the brain to release endorphins which are brain chemicals that reduce pain and increase a sense of well-being. It also helps maintain healthy body weight, reducing stress on joints and muscles, particularly the hips and back. Warm up at the start, and cool down at the end of your workout to help protect your joints and prevent injury.

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 your exposure to environmental toxins such as plastics, manage stress, and supplement with essential minerals. A natural option to consider is adding turmeric, an anti-inflammatory herb which can help with muscle and joint pain. It also helps a lot with post exercise recovery and soreness. Ask your holistic doctor if this herb is right for you.

Consider Trace Minerals. Several minerals are key for healthy bones and muscles; these can be low in the soil where food is grown, leading to deficiencies in your diet. Magnesium, potassium and zinc are trace minerals that work in concert with one another. For example, research has found up to 80% of American adults are deficient in magnesium which is responsible for over 300 chemical reactions in the human body. Ask your doctor about them.

Stretch out Tension. Yoga has mind-body benefits for everyone. It's a great way to keep your back strong and limber. It can help reduce pain, minimize stress, and improve functional movement of the whole body.

Massage Therapy. Massage therapy can help a lot with chronic back pain. Experienced therapists can use deep tissue, myofascial release, IASTM, and taping techniques to help their clients find pain relief. Research shows it reduces pain, depression, and anxiety with regular massage for five weeks.

Quit Smoking. Studies show a significant correlation between smoking and back pain. Holistic physicians can utilize acupuncture or herbal therapies to help smokers quit. This can reduce back pain.

Finally, there are many other natural remedies for preventing and treating back pain. Options include water therapy, guided imagery, social support, and of course, a diet rich with leafy greens and assorted fruits. Don't wait for back pain to keep you from doing what you love. In addition to being an expert in natural options, Dr. Blandford is also an experienced massage therapist. Consider booking a free 15 minute consult to see if her services are right for you.

Resources:

[1] National Institutes of Medicine "Prevention and Exercises for Your Back" Reference Summary: https://2ndinnings.files.wordpress.com/2011/12/backpain.pdf

[2] 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

[3] 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/

[4] 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

[5] 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

[6] Hewlings SJ, Kalman DS. Curcumin: A Review of Its Effects on Human Health. Foods. 2017;6(10):92. Published 2017 Oct 22. doi:10.3390/foods6100092 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/

[7] 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

[8] Hernandez-Reif M, Field T, Krasnegor J, Theakston H. Lower back pain is reduced and range of motion increased after massage therapy. Int J Neurosci. 2001;106(3-4):131-45. doi: 10.3109/00207450109149744. PMID: 11264915. https://pubmed.ncbi.nlm.nih.gov/11264915/