EXPERT’S CORNER

from Healthy Edge Magazine Akin's APR2020

HEALING EDGE

relieve low back pain without drugs

Q: 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. 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

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. A:

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

April 2020 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. Sciatica Solutions A low backache that comes with a buzzy, unpleasant sensation down one or both legs (sciatica) usually means an intervertebral disc is pressing on a spinal nerve. The range of treatment options includes traction (e.g., gravity boots or hanging from a chin-up bar), or spinal manipulation (from a savvy chiropractor). You can also consider a well-placed steroid injection if local inflammation is confirmed, and as a last resort (because it doesn’t always work), some kind of surgery to relieve the pressure (such as shaving off the protruding edge of the disc, or, less popular now, laminectomy). Sitting Too Long Spells Trouble Very frequently, low back pain is caused by chairs. As you’ve heard, sitting in chairs is the new smoking. Many Americans have quit smoking. Yay! But they haven’t quit sitting. If possible, sit on a large ball at work. Standing desks are okay. It’s not great to stand all day either—better if your desk is adjustable and you can alternate every few hours between sitting and standing. Try to push yourself all the way back in the chair to preserve the natural arch in your lower back (don’t let

your gut hang out). Pull the belly button back toward the spine and gently engage the perineum 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 movements and require keeping your buttocks relaxed. Nothing is wrong with toning your bottom (say, with power walking), but these postural improvement exercises should provide more of an internal lift. Essential Elements of Pain Relief Other essential elements for preventing or reducing low back pain include core tone and flexible hips. Deep internal core toning (if you enjoy yoga, focus on Mula Bandha, the perineal lift) is ideally applied constantly during waking hours, especially while sitting or standing. There are many readily available core toning programs for the abdominal muscles. Find one that is simple (that you can quickly commit to memory), and engage daily. Classic chest-to-thighs sit-ups are out. You just need to lift your shoulder blades off the floor and shorten the rectus abdominis (the muscle group that stretches from front rib cage to the pelvic girdle) by bringing the bony points toward each other on each exhale. Repeat up to 100 times. Start with 10. Did You Know? Standing all day can be just as bad as sitting. The best bet is to alternate every few hours.