The intensity of back pain can range from a negligible constant ache to a full blown excruciating attack that hampers even daily activities. Most people, that is about 80%, experience it at one point or the other at some level of intensity. Patients with poor posture habits have a high rate of developing low back pain and are prone to develop spinal diseases.
Commonly safe and potent drugs are used for mild to moderate back pain such as aspirin from NSAID family or Tylenol, a form of paracetamol. More potent drugs can be used for severe back pain.
It’s worth understanding causes of back pain to able to work on prevention.
- Weight gain
- Sedentary lifestyle
- Muscle pulls
- Multiple pregnancies
- Depression or anxiety
- Inappropriate footwear or poor shoe soles
- Occupation involving lifting heavy objects
- Bad sleeping angle or mattress
- Aging and associated arthritis or osteoporosis
ROLE OF DIET IN LOW BACK PAIN:
Intake of few ingredients has been shown to reduce risk of low back pain in future:
- Fiber containing food items:
Vegetable, nuts and fruits have a high content of fiber and facilitate bowel movements.
- Ample water intake:
Water intake should be a minimum of 8-10 glasses as low water intake contribute both to constipation as well as dehydration which exacerbates back pain.
- Food items with high potassium content:
Potassium plays a key role in maintaining body fluid and electrolytes equilibrium and deficiency can result in swelling. Increase intake of beans, lentils, potatoes, avocados, bananas and coconut water and other potassium rich food stuff.
- Omega-3 fats:
Omega-3 fats have been shown to reduce rate of inflammatory process and hence reduce back pain. Fish and flaxseed contain a high concentration of omega-3 fats.
- Lean Meat:
Healthy protein products such as turkey, chicken etc. help in sufficient muscle growth and strength.
What you should not eat?
- High amount of sugar:
Sugars have been shown to increase rate of inflammation and reduce rate of repair.
Consumption of alcohol also aggravates inflammation.
Intake should be limited to a maximum of one cup of coffee as increased caffeine intake is responsible for accelerated inflammation.
- Trans fats:
You should cut back on trans fats as they contribute to poor circulation and increased inflammation.
- Excessive intake of calories:
It contributes to obesity and increased strain on the back.
What you should take for back pain relief?
- Fish Oil:
Fish Oil is a rich source of omega-3 fats which dampens inflammation and decreases rate of bone destruction as a result. You need to take about 2000mg daily which can be met by taking enough supplements.
Also called curcumin, this is used commonly in spices. It has been shown to be a potent anti-inflammatory agent and also helps in decreasing pain perception. You need to take about 1000mg daily.
- Proteolytic enzymes:
Proteolytic enzymes such as bromelain and papain have been shown to have strong links with reducing inflammation. Rich sources are pineapples, papayas etc. Daily requirement is 500mg thrice daily.
MSM along with chondroitin and gelatin helps in repair and growth of cartilage and relieve muscular spasms. Daily supplementation of 2-8000mg is necessary.
- Magnesium(the relaxation mineral):
Magnesium is essential for the biochemical process producing muscle relaxation. Magnesium deficiency can also give chronic diarrhea. Daily requirement is 400-500mg.
ROLE OF CHIROPRACTIC CARE:
Chronic low back pain is a debilitating illness if not addressed promptly. Chiropractic care done in regular sessions is an easy and effective way to eradicate this problem.
Many oils such as peppermint and wintergreen oils are known to alleviate muscle spasms and lessen inflammation. Also frankincense and cypress oil are good anti-inflammatory agents. A muscle rub or balm can easily be made at home by mixing these oils with coconut oil. Massaging increases blood circulation in the local area and eliminates back pain.