expert’s corner
By Emily Kane, ND, LAc
relieve low back pain without drugs
From sitting all day to eating inflammation-producing foods, here are the most common causes and the best natural therapies for real back pain relief
Q: A:
I have chronic low back pain that has waxed and waned for more than 30 years. I don’t want to take drugs. Any suggestions? —Peter M., Tucson, Ariz.
Chronic low back pain is one
of the most common reasons people seek medical advice. First and foremost, it’s important to work with a provider who will take the time to understand the history of your pain. Good questions for a doctor to ask: What makes the pain worse or better? When did it start? Is it progressing? Almost all pain is exacerbated, if not caused entirely, by inflammation, so it’s always worthwhile to engage in natural anti-inflammatory practices. The first recommendation is to be well hydrated. The “shock absorber” discs between the bony units of the spinal column are mostly made of water (as is the rest of your body). Being well hydrated will keep those discs turgid, thus providing internal traction.
Anti-Inflammatory Diet & Nutrients Try to reduce your consumption of animal foods such as cheese, ice cream, and meat. These can cause inflammation, especially if they’re not organic or grass-fed. Vegetables need to be at the center of your diet—eat several at every meal. Also, eating less in general helps reduce body wear and tear (which causes inflammation). I favor intermittent fasting for at least 12 hours daily. It’s even better if you can push that out to 14 or even 16 hours. If you’re not a big breakfast person, wait until 11 a.m. or noon to have your first meal. Then wrap up eating by 7 p.m. If you really enjoy breakfast soon after waking up, make sure you have dinner early enough to allow for a prolonged fast. This also helps 14
rest your digestive system. There’s an old Russian saying: “A man digs his grave with his teeth.” Give natural pain relievers and anti-inflammatories a try as well. My favorites include bromelain (take without food), turmeric, MSM, and CBD oil.
preserve the natural arch in your lower back (don’t let your gut hang out). Pull the belly button back toward Standing all day can be just the spine and gently as bad as sitting. The best engage the perineum bet is to alternate every few hours. upwards. Keep reminding yourself to apply these gentle but consistent toning exercises. Set an alarm on your phone if you have to. The perineum lift is like a Kegel exercise for women. These are subtle Sciatica Solutions movements and require keeping your A low backache that comes with a buzzy, buttocks relaxed. Nothing is wrong with unpleasant sensation down one or both toning your bottom (say, with power legs (sciatica) usually means an interverwalking), but these postural improvetebral disc is pressing on a spinal nerve. ment exercises should provide more of The range of treatment options includes an internal lift. traction (e.g., gravity boots or hanging from a chin-up bar), or spinal manipulation (from a savvy chiropractor). You can Essential Elements of Pain Relief also consider a well-placed steroid Other essential elements for preventing injection if local inflammation is conor reducing low back pain include core firmed, and as a last resort (because it tone and flexible hips. Deep internal doesn’t always work), some kind of core toning (if you enjoy yoga, focus on surgery to relieve the pressure (such as Mula Bandha, the perineal lift) is ideally shaving off the protruding edge of the applied constantly during waking hours, disc, or, less popular now, laminectomy). especially while sitting or standing. There are many readily available core toning programs for the abdominal Sitting Too Long Spells Trouble muscles. Find one that is simple (that Very frequently, low back pain is caused you can quickly commit to memory), and by chairs. As you’ve heard, sitting in engage daily. Classic chest-to-thighs chairs is the new smoking. Many sit-ups are out. You just need to lift your Americans have quit smoking. Yay! But shoulder blades off the floor and shorten they haven’t quit sitting. If possible, sit on the rectus abdominis (the muscle group a large ball at work. Standing desks are that stretches from front rib cage to the okay. It’s not great to stand all day pelvic girdle) by bringing the bony either—better if your desk is adjustable points toward each other on each and you can alternate every few hours exhale. Repeat up to 100 times. Start between sitting and standing. Try to push with 10. yourself all the way back in the chair to
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April 2020
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2/26/20 6:33 AM
