Back Pain is one of the most common health issues in the world. Yet most back pain is caused by what we do and do not do on a daily basis. If you suffer back pain, there are things you can do to prevent it, things you can take to relieve it, and therapies you can apply to reduce it. Here are six things you can start almost immediately:
1. Drink Plenty of Water -- The most basic and important thing one can do to prevent back pain is to drink plenty of water. If the body is dehydrated, it can heat up (and causing inflammation), blood can become sluggish (reducing movement of fresh oxygen and nutrients), reduce suppleness of muscles (causing tightness and spasms), reduce the fluids in joints and spinal discs (causing nerve irritation and bone rubbing). All of this causes pain.
2. Adopt a Pain-Free Diet – Food can both cause and prevent inflammation and pain. It is important to both avoid those foods that can lead to inflammation and pain and to consume more of the foods that prevent and reduce it. Foods to avoid include: milk products, hydrogenated oils, nitrates, processed sugars, night shade vegetables, fast foods, caffeine, saturated fats and all processed white foods. Foods to eat more of include: water, green tea, olive oil, wild salmon, whole grains and fruits, bright colored vegetables, lean poultry and beef, organic regular oatmeal, dark green leafy veggies, and plenty of aromatic spices like turmeric, ginger, garlic and onion.
3. Watch Your Posture – Many office workers and drivers suffer low back pain because of poor sitting posture. Our hips include two “sits bones” or points to sit on. When seated on these, the pelvis and spine are held straight and one can sit for hours without pain. However, many of us slump or slouch when seated, and this causes stress on the spine and strain on the hip, mid-back and shoulder muscles in an effort to keep the head level. Sit straight, and adjust throughout the day, and seated pain can be avoided.
4. Reduce That Inflammation – Inflammation is simply a reaction to an irritant from our immune system. A healing response cannot begin to be effective until the inflammation response is slowed or stopped. Aside from the foods listed above, there is a natural anti-inflammatory herb called Andrographis Paniculata that works wonders on inflammation. It is a patented, concentrated extract called Paractin, it is highly effective at reducing inflammation and pain by enabling the immune system to block certain inflammatory chemical signals. Paractin is the active ingredient in the nutraceutical product called Hydraflexin™.
5. Get Up and Move – One of the keys to relieving back pain is developing both supple and well-balanced muscles around the mid-section, or core. Not all exercise is appropriate for back pain, so before engaging in a program it is best to have a physical therapist or similar healthcare provider assess your situation and develop your program. At the core should be low back and hip flexibility exercises and low back, hip and abdominal strengthening exercises. The pelvis must be strong but also supple for balance and pain prevention.
6. Sleep It Away – Sleep is necessary to repair the body and aid in the healing process. When you sleep the human growth hormone and melatonin are produced, and these both strengthen immunity and tissue recovery. With proper sleep comes reduced inflammation and pain relief.
These are everyday therapies for you to do to help you relieve your body and back pain.
Mark Wiley, O.M.D., Ph.D., is an expert in the management of body pain. He works with his patients to help them find the best pain reduction and management strategies that really work. He consults for http://www.bodypaincure.com