Search Joint Pain

Easy Ways to Fight Everyday Back Pain

by Dr. Marcus Laux

Published 02/03/09

What You Can Do to Beat Back Pain

Here are 12 ideas that may help relieve your everyday back discomfort, so you can restore your freedom, and rekindle the joy of living.

1. First and foremost, realize that you do not have a “bad back.” You have a back and it’s distressed. This part of your body is asking for specific attention. Use the discomfort as a teacher for how to eliminate your problem. What you do can make a difference.
2. Start by seeing a naturopathic physician, a chiropractor, or an acupuncturist. They will help you to efficiently and effectively correct existing back discomfort.
3. Consider getting regular massages to help loosen tight muscles. It’s good not only for your back, but also your general well-being.
4. Sit properly to keep your back from being unnecessarily stressed. Sitting actually puts more pressure on your back than any other position, even standing. So make sure you slide all the way into your chair to gain full back support—don’t sit on the edge of your chair. Try to keep at least one knee above your hips (a footstool can help you do this regularly). And don’t cross your legs for very long.
5. Move your bowels regularly. Constipation can add to the weakening of your lower spinal area from toxins and organ congestion.
6. Lose weight, if necessary. Excess weight places abnormal stress on your spine by increasing pressure and creating more work for the surrounding muscles.
7. Sleep in the fetal position on your right side. This position is the most protective and usually the most comfortable for lower back pain. Try using a soft pillow for support between your knees. I suggested lying on your right side because it aids in digestion and bowel motility.
8. Stretch your body. This is the key to overall muscle and joint health, especially with lower back discomfort. Make sure you stretch and lengthen your hamstrings. Take a yoga class, or consult a qualified trainer to get exercises that are appropriate for you. Just remember to start slowly and go at your own pace—don’t over do it. Take several months if necessary to move on to the more advanced positions.
9. Abdominal exercises can do wonders. They strengthen and tone the other half of your back muscles. Use an abdominal machine at the gym or a quality abdominal device you can find at the sporting goods store. You can also do basic abdominal crunches on the floor. Just make sure you don’t do the full sit-ups they taught us back in high school. Those old-school sit-ups can put additional strain on the back with their wide range of motion.
10. Lift with your thighs and butt, not your back. Bend your knees to do this properly. I wish this concept had sunken in early enough for me to have avoided some discomfort, but it’s never too late to do it right.
11. Consider getting a massage or vibrating chair for home or office use. They apply pressure, a stimulating vibration, and even warmth to relax and de-stress your entire spine. A good vibrating chair can simply be heaven!
12. Protect your joints with glucosamine, PeneZyme, and grape seed extract. These three powerful nutrients nourish your joints and help them to move freely. Glucosamine is naturally produced by your body and it helps lubricate and protect your joints. It’s also one of the building blocks of proteoglycans, which are a vital part of your cartilage. In fact, glucosamine stimulates the growth of cartilage cells and reduces proteoglycan breakdown.
    
    I also recommend taking PeneZyme, more commonly known as Univestin. It helps to relieve everyday joint pain. The third nutrient, grape seed extract, is a powerful antioxidant for joint care because of the oligomeric proanthocyanidins (OPCs) it contains. OPCs have been shown to bind to the collagen in your joint connective tissue and preliminary research suggests this may help strengthen joint tissue.

1 2