Foods that can help ease back pain

Chronic back pain is an invisible-yet-crippling condition that many Americans suffer from daily. This kind of pain limits interactions and activities and is often the source of stress and anxiety. While there are many types of exercises that one can do to reduce back pain, altering your diet can also do wonders in alleviating the pain. Here are some examples of foods that you can add to your meals that can help ease back pain.

Image source: elitedaily.com

 Kale: Kale has rich anti-inflammatory properties, which help reduce swelling and overall pain. Mix kale in your salads, smoothies, sandwiches, or fry them to make tasty kale chips as a snack.
Ginger: Ginger has lots of anti-inflammatories called “gingerols” that have been proven to alleviate pain in individuals suffering from arthritis. Increase your ginger intake by boiling them and drinking ginger tea, or cutting small pieces to put in soups, stews, and broths.

Image source: medicalnewstoday.com

Salmon: Salmon meat is filled with omega 3 fatty acid or the fat that helps reduce chronic pain. Salmon also has calcitonin, therefore reducing joint inflammation as it promotes blood regulation.
Olive oil: Rich in anti-inflammatory properties, olive oil is a healthier substitute for other kinds of oils. It is believed that olive oil contains similar compounds to ibuprofen, a known pain reliever.

Red grapes and turmeric: Red grapes have anti-inflammatory compounds called resveratrol that is known to fight and ease bodily pains. When mixed with turmeric in a smoothie or a salad, the pain relieving properties are enhanced.

Dr. Karl Jawhari, DC, founded Core Integrative Health, a practice specializing in medical services and alternative care such as spinal decompression, Class 4 Laser, rehab, and nutrition. For similar reads, click here .

Common causes of back pain for women

Back pain for women can be a common occurrence, especially with age.  Because of their physiology, women’s backs tend to be more stressed than those of men.  And while back pain can be relieved through stretching, exercises, and medication, knowing its root is a primary tool for prevention.  Here are some of the common causes of back pain for women.

Image source: modernmom.com

Muscle or ligament strain

Muscle or ligament strain is commonly caused by strenuous lifting.  However, for women, this could be caused by pregnancy or sports-related activities.  This can easily be remedied by applying ice or heat to the affected area, rest, or physical therapy.

Arthritis

Arthritis often reveals itself when women get older.  This affects the joints along the spine, limits movement, and causes pain.  This can be avoided by exercise and weight management.  Treatment for arthritis includes physical therapy, aqua therapy, and medication.

Image source: sleepmaker.com.au

Osteoporosis

When the bone loses calcium density, it begins to thin out and causes compression fracture, affecting the vertebrae.  This is common for women 60 years of age and above.  Treatments for osteoporosis include improving calcium intake and physical therapy.  In severe cases, back braces as well as surgeries are necessary.

Spinal stenosis

Spinal stenosis occurs when the spinal canal narrows with old age.  This causes severe pain and is common for women above 60 years of age.  Treatment for spinal stenosis includes physical therapy, pain medications, as well as injections.

Herniated disk

This usually occurs as the result of an injury.  A herniated disk occurs when a disk in the spine protrudes into the nerves, causing pain.  Treatment for this includes physical therapy and chiropractic treatment. 

Dr. Karl Jawhari, DC founded Core Integrative Health, a practice specializing in medical services and alternative care such as spinal decompression, Class 4 Laser, rehab, and nutrition. Read more articles on spinal health by visiting this website. 

The Basics Of Spinal Decompression Therapy

Spinal decompression therapy is a form of mechanical spinal traction, or the separation of the bones, joints, and discs of the back. This nonsurgical intervention is believed to relieve pressure on the nerves in the back, helping reduce pain and enhance function.

Image source: Pinterest.co.uk

Spinal decompression applies the same principle of spinal traction offered by chiropractors and similarly trained health professionals. The goal is to kickstart healing for bulging, herniated, or degenerating discs, through ways such as creating a lower pressure in the disc that will provide an influx of healing nutrients and substances into the affected area.

The spinal cord connects the brain to the entire body and transmits important messages to direct a broad range of human functions. The normal adult spine consists of 33 vertebrae or protective bones, each cushioned from the bones above and below them by discs acting as shock absorbers and “cushioning” the vertebrae whenever the body works, bends, stretches, and exercises. With time and stress the discs can become flattened, hardened, or injured. Nerves passing through the vertebrae are squeezed and pinched by the structures that originally protect them, leading to severe pain.

During therapy for the lumbar spine, the patient lies fully clothed on a motorized table, the lower part of which is mobile. A harness is positioned around the hips and attached to the table’s lower half near the feet. This lower part where the patient remains harnessed slides back and forth, providing traction and relaxation.

Image source: IndiaTimes.com

Depending on the decompression therapy, the patient could be in the prone position on the table, lying face down, or lying supine, or face up. There’s a resulting stretch in the spine, but not pain during or after the procedure.

Dr. Karl Jawhari, DC was a teacher assistant at Life University in Marrietta, GA. He has taught colleagues updated and effective chiropractor techniques utilized by the industry today. Read more on this site.

Easy-To-Do Stretches For Easing Back Pain

One of the most effective ways to relieve oneself of back pain also happens to be one of the simplest – stretching. Most of the time people take for granted their posture until they feel something wrong with their back. They wake up one day, reach down to grab the paper, or get something from the bottom of the fridge, and they feel their lower back screaming. But fear not. Here are some stretches to help ease back pain.

Image Source: precisionmovement.coach

Knee-to-Chest: This stretch aligns the pelvis and stretches the lower back and rear muscles. Lie flat face-up on a mat and bend the right knee up. Pull your leg to your chest and hold the position by hugging the knee/shin area. Hold this for 16 to 20 seconds and repeat with the other leg.

Lying Knee Twist: This stretches the paraspinal muscles while working out the abs. Lie flat face-up on a mat with the legs straight and bend the right knee up. Cross the knee to the opposite side of the body. This twist should gently stretch the back and glutes. Hold this for 16 to 20 seconds and repeat with the other leg.

Cat StretchL Kneel on all fours with hands directly under the shoulders and knees below the hips to resemble the position of a cat. Breathe out and slowly arch the spine down. Hold this for 5-10 seconds before inhaling. Tighten the core and arch the spine upward.

Image Source: fitness.stackexchange.com

Dr. Karl Jawhari was a teacher’s assistant at Life University in Marrietta, GA. He has taught colleagues effective chiropractor techniques utilized today. He is also the author of “How Hormones Are Making You Fat” and the co-author of “Neck Pain, You Don’t Want It, You Don’t Need It” as well as the “The Little Black Book of Fitness.” Check out this page for more on Dr. Jawhari.