Low back pain is one of the top types of chronic pain people suffer from. 65 million Americans each year report that they have suffered from a recent bout of low back pain, and as many as 8 percent of Americans suffer from chronic and consistent low back pain. Due to the fact that most physical movements require some type of low back movement or stability, this kind of chronic pain is almost impossible to ignore.
The most common ways that people try to alleviate back pain involve either prescription or over the counter pharmaceutical drugs. Unfortunately, these drugs only offer temporary relief by masking or numbing pain and they never actually solve the root causes of pain. These root causes are typically poor movement patterns from weak muscles, tight muscles and rampant systemic inflammation.
The most important thing to address with low back pain is to improve your strength, mobility and flexibility. Poor movement stresses joints and can cause overuse issues when muscles are not working the way they should. To fix this problem, a simple and regular routine of proper correctional exercise applied the right way can help cure back pain once and for all. Aside from doing the right exercises and applying them the right way, you should also try to improve your body’s overall inflammatory response system.
Although we have all been told that any inflammation is always “bad,” the inflammatory process of the body is a natural process that is necessary for overall health. Healthy inflammation is necessary to signal healing, build muscle and strength, repair joints, defend your body against foreign invaders like bacteria and viruses, and it can even signal the body to kill cancer cells. Without necessary inflammation you would not be very healthy and could probably be at risk of death. When inflammation is unhealthy it can cause a whole host of health problems including heart disease, cancer, tissue destruction and chronic pain. The key with inflammation is to keep it HEALTHY and balanced.
Some pharmaceutical drugs do a great job at lowering inflammation. Non-steroidal anti-inflammatory drugs (NSAID’s), like ibuprofen and naproxen, do this quite effectively. In fact, they do this TOO effectively. Studies show that chronic use of NSAID drugs leads to increased risk of ulcers, renal (kidney) failure, stroke and even heart attack. Studies on athletes show that chronic NSAID use leads to impaired muscle strength/growth and degeneration of joint tissue. NSAID’s block inflammation rather than encouraging a healthy and balanced inflammatory system.
If you want to have an inflammatory system that is healthy and balanced which leads to better health AND less chronic pain look to natural methods first. Aside from eating a healthy diet that is low in sugar, processed foods and processed vegetable oils, you can supplement with natural compounds that have been proven to help your body bring its inflammation to a natural and balanced state.
Let’s start with the king of natural anti-inflammatory supplements, fish oil. Good quality fish oil is naturally high in omega 3 fatty acids which most Americans desperately need more of. The fatty acid profile of your diet plays a huge role in how inflamed your body is on a regular basis. Most Americans eat a diet that is very high in omega 6 fatty acids which they get from processed vegetable oils and low-quality animal products. Their diets are also simultaneously low in omega 3 fatty acids which are found in fish like salmon and sardines, and in high-quality grass-fed meats. This imbalance is a recipe for rampant inflammation in the body which amplifies all pain. If you do not eat fish on a regular basis, simply supplementing with 3-5 grams of good quality fish oil can make a noticeable difference. Look for fish oil that isn’t rancid. You can test fish oil by puncturing a capsule and smelling it. Some people also freeze their fish oil capsules to prevent any gastrointestinal issues like “fish burps.” One word of caution, if you suffer from poor blood clotting be careful with too much fish oil as it can thin the blood.
Next up is curcumin. This anti-inflammatory compound is said to be one of the most powerful on its own. Curcumin is naturally occurring in the turmeric plant, and you can get a good deal of it if you use turmeric liberally on your food daily. Otherwise you can simply supplement with curcumin at 100-500 milligrams a day. Curcumin is not as easily absorbed by our bodies. Combining curcumin with a fat like butter, coconut oil or olive oil, and a supplement known as piperine, can increase absorption dramatically. If you purchase a curcumin supplement, make sure it also contains piperine and take it with a fat.
Ginger is another anti-inflammatory powerhouse. It is a close cousin of turmeric, but it has its own inflammation balancing compounds. Since ginger can be added to many dishes, it can be easy to eat sufficiently to make a difference. Aim to eat half of a small ginger root every day. If you would rather supplement with ginger aim for 1-2 grams every single day. Other benefits of ginger include improved digestion, and ginger is a notable natural remedy for nausea. Take ginger with a fat like butter, coconut oil or olive oil to improve absorption.
The above supplements are not lab made chemicals, but rather they are FOODS. They do not hammer inflammation down and cause other nasty side effects like pharmaceuticals do, but they will lower inflammation that is to high down to a good balanced natural level. Try them out for at least 30 days to see if they help.
