Back pain is one of the common problems we encounter in our work and personal life. It can range from a muscle aching to shooting, stabbing, or burning sensation. Aside from this, the pain may possibly radiate down our leg or worsen with lifting, twisting, bending, standing, or walking (1).
When it comes to natural remedies to back pain, some superfoods are among the top recommendations.
Turmeric
Turmeric is a powerful antioxidant capable of improving our immune system response. It also contains anti-arthritic, and anti-inflammatory properties. Its main component curcumin works by reducing the body’s natural inflammatory response, improving oxygen and nutrient flow, promoting the healing process, and helping relieve pain (2).
To benefit from this herb, we simply need to mix a small quantity (1/2 teaspoon) of turmeric powder in a glass of warm milk. Some honey can also be added to the milk. This drink can be consumed before bedtime to allow the anti-inflammatory process to work while we sleep.
Green Tea
Green tea has health-promoting compounds called polyphenols, of which epigallocatechin-3-gallate (EGCG) is the most potent and possesses anti-inflammatory properties (3).
Green tea is one of the best drinks to avoid back pain. It’s a natural anti-inflammatory, and along with its other numerous health benefits, could prevent inflammation which is one of the key causes of back pain (4).
To brew green tea, steep a tea bag or loose tea leaves in a tea infuser for five minutes.
Tart Cherry Juice
Being rich in antioxidants and anti-inflammatory agents, cherry can possibly help relieve muscle pain (5).
Tart cherry juice has high amounts of anthocyanins that promote anti-inflammatory processes in the body (6).
Drinking a glass of cherry juice on a daily basis may have positive effects in relieving our back pain.
Ginger
Ginger extract may help with joint and muscle pain because it contains phytochemicals, which help stop inflammation (7).
Other Tips To Follow
We can avoid back pain or prevent its recurrence and have a healthy and strong back by following these tips:
- Exercise (low-impact aerobic activities)
- Maintain a healthy weight
- Build muscle strength and flexibility
- Quit smoking
- Stand and sit up straight
- Be careful how you lift
Sources:
- https://www.mayoclinic.org/diseases-conditions/back-pain/symptoms-causes/syc-20369906
- https://www.seniorsbluebook.com/articles/turmeric-for-back-pain-does-curcumin-help-sciatica-herniated-discs.
- https://www.healthline.com/nutrition/anti-inflammatory-tea
- https://www.historyofceylontea.com/ceylon-publications/ceylon-tea-articles/back-pain-warning-drink-this-tea-every-morning-to-avoid-waking-up-with-backache.html.
- https://www.spine-health.com/blog/7-ways-relieve-back-pain-naturally
- https://www.healthline.com/health/food-nutrition/ways-cherry-juice-benefits-you#helps-post–workout-recovery
- https://www.everydayhealth.com/pain-management/natural-pain-remedies.aspx
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