Back pain is the worst.
Whether it is brought on by an injury, improper lifting, pregnancy, obesity, poor posture, inactivity, ill-fitting shoes, or emotional stress, back pain is something we all deal with at one point or another.
I am currently dealing with this right at this moment. As you may, or may not know, I just recently had my second child - a precious 7 pound bundle named Olivia. She graced our family in March, and although I am over the moon in love with this little one, I have yet to shake my lower back pain.
This being my second child, I have to say that the pregnancy was A LOT harder on my body this time around. Not only did I develop horrendous lower back pain (which I was hoping would be gone after the birth), but I'm also dealing with plantar fascitis (which I was also hoping would magically disappear after Olivia arrived).
Needless to say, running around after a two-year old and caring for an infant are not doing my body any favors - especially when I'm holding one or both of my girls at the same time.
I've been to my chiropractor multiple times per week, worn kinesio tape on my back and feet, and have resumed mild exercise and stretches (what I can do with the pain I'm in), but it's just not doing the trick.
Having this intense back pain peaked my curiosity and made me wonder whether anything else could be done to find relief. I really do not want to rely on pain relievers and definitely don't want to be prescribed anything stronger.
Through my research, I was able to find some easy ways to alleviate pain without the use of prescription drugs, injections, or surgery.
Top Foods for Low Back Pain
If you want to experience a pain free back and prevent back pain in the future, I found that diet is key.
Studies have found a connection between an alkaline diet and reduced levels of chronic pain. Chronic acidosis has been found to contribute to chronic back pain, headaches, muscle spasms, menstrual symptoms, inflammation and joint pain.
One study conducted by the Society for Minerals and Trace Elements in Germany found that when patients with chronic back pain were given an alkaline supplement daily for four weeks, 76 of 82 patients reported significant decreases in pain as measured by the “Arhus low back pain rating scale.”
So, if you want to try a more alkaline diet, start eating these foods daily to reduce low back pain fast and for good:
High fiber foods - Constipation can make back pain worse, so eat plenty of fruits and vegetables which are high in fiber. Fresh fruits and vegetables promote alkalinity the most. Some of the top picks include mushrooms, citrus, dates, raisins, spinach, grapefruit, tomatoes, avocado, summer black radish, alfalfa grass, barley grass, cucumber, kale, jicama, wheat grass, broccoli, oregano, garlic, ginger, green beans, endive, cabbage, celery, red beet, watermelon, figs and ripe bananas.
Raw foods - Ideally try to consume a good portion of your produce raw. Uncooked fruits and vegetables are said to be biogenic or “life-giving.” Cooking foods depletes alkalizing minerals. Increase your intake of raw foods, and try juicing or lightly steaming fruits and vegetables.
Green drinks - Drinks made from green vegetables and grasses in powder form are loaded with alkaline-forming foods and chlorophyll. Chlorophyll is structurally similar to our own blood and helps alkalize the blood.
Alkaline water - Alkaline water has a pH of 9 to 11. Distilled water is just fine to drink. Water filtered with a reverse osmosis filter is slightly acidic, but it’s still a far better option than tap water or purified bottled water. Adding pH drops, lemon or lime, or baking soda to your water can also boosts its alkalinity. Drink at least 8 glasses of water daily as dehydration can increase back pain.
Potassium rich foods – Potassium reduces swelling. Include potassium rich foods such as green leafy vegetables, avocados, bananas, coconut water and cultured dairy.
Omega-3 fats – Wild-caught fish and flaxseed are high in omega-3s that reduce inflammation and reduce pain.
Clean lean protein – Choose chicken, turkey, or lean meats to provide your body with adequate protein to maintain muscle and bone health.
Back Pain Foods to Avoid
Sugar – Sugar is pro-inflammatory and increases pain.
Alcohol – This also worsens inflammation.
Caffeine – Caffeine is dehydrating and may increase inflammation. Limit yourself to no more than one cup of coffee daily or cut back completely if you can.
Trans fats – These fats increase inflammation and pain.
Excess calories – Being overweight exacerbates back pain.
Along with adding in some alkalizing foods to your diet, you can also try certain supplements to help ease your back pain. Be sure to ask your doctor before adding in any supplements to your daily regime as they may not be right for you.
Top 4 Natural Remedies For Back Pain Relief
#1 Fish Oil (2,000mg daily)
People with back pain need higher doses of omega-3 fats to help reduce inflammation. Supplementation is often required since most of our diets do not include the necessary dosage.
#2 Turmeric (1,000mg daily)
This may also be called curcumin, which is the active ingredient in this spice. It is a powerful anti-inflammatory and reduces pain.
#3 Magnesium (400-500 mg daily)
This mineral is sometimes called the “relaxation mineral” because it helps relax muscles and reduce stress. Decrease the dosage of magnesium if it causes diarrhea.
#4 Chiropractor Visits
Regular chiropractic care adjustments have proven to be very effective at eliminating low back pain.
If supplements aren't your thing then you can always try out essential oils. Essential oils have been used for ages in natural healing and they can be found at many local health food stores.
Essential Oils For Back Pain
Peppermint and wintergreen oil are effective analgesics that cool inflamed joints and reduce back pain. You can mix these oils with coconut oil and rub onto joints or make a homemade muscle rub.
Frankincense and cypress oil reduce inflammation and improve circulation which improves back pain.
I have started implementing some of these natural ways and I'm looking forward to feeling some sort of relief soon!
Have you had any success with natural back pain relievers? If so, let me know in the comments below! I'd really love to hear from you!
Until next time!
Yours in Health & Happiness,
P.S. Along with these natural remedies, I am still religiously drinking my oolong tea! It keeps me energized and ready to take on the day without the crash that coffee leaves behind. It also helps to curb my cravings - perfect for getting my body back after baby! If you'd like to give it a try, the health benefits are amazing and the taste is delicious!