What You Eat May Help Beat Back Pain

Could what you eat be contributing to your back pain? Maybe. Many foods have been shown to reduce (or increase) inflammation, a known cause of back pain. If you are having back pain, changing your diet may help you relieve it.

Left unchecked, inflammation will run rampant through your body, causing all kinds of problems including back pain. That is why creating an anti-inflammatory diet with foods that help you maintain good nutrition is important to managing back pain. Here are some diet tips to assist you in fighting back pain:

Eat your Veggies

A mostly plant-based diet that includes such things as flax and chia seeds, is probably your best bet to avoid inflammation, especially when eaten in combination with omega-3 rich fish like salmon, cod, tuna, and trout.

Deeply colored fruits and vegetables are another key part of an anti-inflammatory diet. Try carrots, beets, sweet potatoes, cherries, berries, grapes, and melons. Herbs and spices like basil, ginger, rosemary, garlic, cumin, onions, and oregano are rich in anti-inflammatory agents. Also, drinking herb teas like green, oolong, and white can be beneficial. Use olive oil rather than blended or animal-based cooking oils. When eating vegetables, think the greener the better (kale, spinach, and broccoli are list toppers). Some other good choices are avocados, nuts, and lean proteins like chicken, turkey, beans, and dark chocolate.

Avoid These Foods to Reduce Back Pain

Some people avoid nightshade vegetables like tomatoes, eggplant, white potatoes, and peppers to relieve back pain, but there is no research that supports their effects on an anti-inflammatory diet. To find out if these vegetables contribute to inflammation in your body, don’t eat them for 2 weeks and see if your symptoms disappear – just as you should do any potentially sensitive foods. Other foods to avoid include processed foods, fast foods, and saturated fats. All of these fuel inflammation. Things like breads, pasta, rice, sugary drinks and snacks, fried foods, and anything with partially hydrogenated oil in the ingredients (often found in preservative-packed products with a long shelf-life, such as chips, crackers, cookies, and pastries) should be avoided or limited. Avoid caffeinated drinks and alcohol as well. I know the nutritionists are killing our party, but if you are experiencing debilitating back pain, you might want to give it a try.

The Calcium Factor

Another way to keep pain at bay is to make sure you are getting enough of the right nutrients, such as calcium and vitamin D. Bones are our body’s storage reservoir for calcium. As we age it becomes difficult to maintain bone mass, which can lead to conditions like osteopenia and osteoporosis. These diseases can weaken the vertebrae in our spine. However, according to the Institute of Medicine (IOM), we shouldn’t consume more than 2,000 milligrams of calcium per day. High doses of calcium supplements can increase the risk for heart problems and atherosclerosis (increases plaque in our arteries). Calcium should come from natural sources (milk, cheese, yogurt, and leafy green vegetables). If you are not able to obtain enough calcium from your diet, then talk to your doctor about whether supplements are right for you.

If you are having problems with back pain or joint pain, it might be beneficial to explore some changes in your daily diet. Be aware of what you are eating, watch your calorie intake, and read the labels on foods you are eating. Try to eat more fresh vegetables and meats, rather than processed pre-cooked microwave foods. Get more activity in your daily life, and get a checkup at least annually from your doctor, and heed their advice.

Good & Bad Exercises for Low Back Pain

When you experience low back pain, you might think resting is the best remedy, but moving is good for your back. Exercises for lower back pain can strengthen back, leg, and stomach muscles. They help support your spine, relieving back pain. Before starting an exercise regimen, always talk to your doctor for advice as to the benefits and which activities will be best for your condition. Depending on the cause and intensity of your pain, some exercises may not be recommended and can be harmful. The following are some exercises to try or avoid when dealing with low back pain.

Avoid: Toe Touches - standing toe touches put greater stress on the disks and ligaments in your spine. They can also overstretch lower back muscles and hamstrings.

Try: Partial Crunches - can strengthen your back and stomach muscles. Lie with knees bent and feet flat on the floor. Cross your arms over your chest, tighten your stomach muscles, and raise your shoulders off the floor. Breath out as you raise your shoulders, hold for a couple of seconds, then slowly lower back down. Repeat 8-12 times. Proper form prevents excessive stress on your lower back. Your feet, tailbone, and lower back should remain in contact with the floor. Any mild discomfort felt at the start of exercises should disappear as muscles become stronger, but if pain is more than mild and lasts longer than 15 minutes during exercise, stop the exercise and contact your doctor.

Avoid: Sit-Ups - although you might think sit-ups can strengthen your core or abdominal muscles, most people tend to use muscles in the hips when doing sit-ups. They may also put a lot of pressure on the discs in your spine.

Try: Hamstring Stretches - lie on your back and bend one knee with your foot flat on the floor. Loop a towel under the ball of your opposite foot, straighten that knee and slowly pull back on the towel, extending the leg up toward your head. You should feel a gentle stretch down the back of your leg. Hold this pose for 15-30 seconds. Do the stretch 2-4 times with each leg.

Avoid: Leg Lifts - they are sometimes suggested to strengthen your core or abdominal muscles. Lifting both legs together while lying on your back is a very demanding exercise on the core. If back and stomach muscles are weak this activity can make back pain worse. Instead, try lying on your back with one leg straight and the other leg bent at the knee. Keep your back flat on the floor. Slowly lift the straight leg up to about 6 inches and hold a few seconds, lower the leg slowly. Repeat this activity 10 times, then switch legs.

Try: Wall-sits - stand 10-12 inches from the wall, then lean back until your back is flat against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. Hold for a count of 10, then carefully slide back up the wall. Repeat this activity 8-12 times.

Try: Press-up Back Extensions - lie on your stomach with your hands under your shoulders. Push your hands so your shoulders begin to lift off the floor. If it’s comfortable for you, slide your elbows on the floor directly under your shoulders and hold this position for about 10 seconds. Repeat activity 8-10 times.

Try: Bird Dog Pose - start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you. Keep your hips level, hold for 5 seconds and then switch to the other leg. Repeat 8-12 times for each leg, then try to lengthen the time you hold the position. As you gain strengthen and balance attempt to lift and extend your opposite arm in front of you for each repetition. This exercise is a great way to learn how to stabilize the low back during movement of the arms and legs. While doing this exercise don’t let the lower back muscles sag. Only raise the limbs to heights where the low back position can be kept steady and maintained.

Try: Bridging - lie on your back with knees bent and just your heels on the floor. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line. Hold for 6 seconds, then slowly lower your hips to the floor and rest 10 seconds. Repeat this exercise 8-12 times. Avoid arching your lower back as your hips move upward. Avoid overarching by tightening your abdominal muscles prior to and throughout the lift.

Spending just a few minutes each day doing some basic exercises will strengthen muscles in your back, stomach, arms, and legs. Movement is good for the back and making a lifestyle choice to be more active can lessen back strains and pains.

Back Basics: An Ounce of Prevention

Back strains are one of the nation’s most common types of workplace injuries. Approximately 80% of the American population will have a back injury in their lifetime. Back injuries are painful and have the potential to significantly impact daily activities. They are seldom the result of a single event but are usually caused by years of not maintaining a healthy lifestyle. There are a number of ways to lessen your chance of a back injury: using proper lifting and handling techniques, being more active in your daily life (walking more, taking stairs, exercising), eating properly (watching what you eat and how much), and being aware of your posture (how you stand, sit, and even sleep).

Maintaining A Healthy Back

Back health involves more than just using proper lifting techniques. Other contributing factors include:

• Good posture, whether at home or work, reduces back, neck, and shoulder strain.

• A well-balanced diet will keep your weight under control. Carrying extra weight can alter the back’s natural curves and place unnecessary stress on the lower back.

• Learning to relax (participating in a leisure activity or hobby) can reduce stress and muscular tension that builds up in the back during the day.

• Smoking negatively impacts your back by reducing the amount of oxygen and nutrients available to spinal discs that are needed for good health and healing.

• Regular exercise appears to be more effective at preventing back injuries than lifting training programs, smoking cessation, and losing weight. Exercising strengthens and improves flexibility of the back and abdominal muscles. Exercise also lessens the severity of back injury and promotes the healing process. Having a daily exercise routine is good, but for some it is hard to discipline yourself to do it. Try just getting more movement in your day – walk more, take the stairs, take mini-breaks and walk around the office or outside for just a few minutes at a time. Doing a little something is better than doing nothing.

• Using proper lifting techniques lowers stress placed on the back. No single lifting technique works in all situations. Sometimes you have to make the best of a difficult situation. Think before you lift, have a plan of action, and if it is more than you can handle on your own ask for help or use a mechanical lift (a cart, hoist, etc.). Always lift properly using multiple muscle groups, not just your back muscles. Do this whether you are at work, at home, or at play.

Basic Lifting & Lowering Techniques

• Plan the lift, including the route, obstacles, doors, and stairs.

• Estimate the weight of the object by tilting the corner.

• Spread your feet about shoulder width apart.

• Bend your knees.

• Securely grip the load.

• Keep the load close to your body.

• Tighten your stomach muscles before you lift.

• Lift slowly and evenly; avoid rapid jerky motions or simultaneously lifting and twisting.

• When changing directions, step in the direction of the intended travel, turning your entire body at the hips, pivot your feet, don’t twist at the waist.

Other Back Stressors

Prolonged sitting or standing can lead to back strain. If sitting for long periods of time, it is important to use good posture, frequently change your position, and take regular walk breaks. When standing, use good posture, wear soft-soled shoes, use arch supports, and do not lock your legs in position. Do isometric exercises to lessen the tension on muscles that have been overworked and stretch muscles that have not been being used.

Slips, trips, and falls are a leading cause of back injuries. Proper housekeeping of spills and debris and keeping aisle-ways clear of materials and equipment can significantly reduce the potential for back injuries caused by falls.

Using ergonomically designed lifting and moving tools can also reduce back injuries. Take the time to get and use carts, pallet movers, and lift trucks to lift and move heavy or awkward loads. Finally remember if the load is too heavy or awkward don’t be afraid to ask for help.