Living with back pain can be uncomfortable at best and completely debilitating at worst. Low back pain is the leading cause of work absence across the globe
; a commonplace but frustrating issue that can be caused by inactivity, stress, an injury or something more serious such as spinal degeneration or osteoarthritis. Chronic back pain, which lasts for 12 weeks or more, completely derails lives and prevents people from enjoying activities and living a normal life.
While finding pain relief from NSAIDs such as ibuprofen, aspirin, and naproxen is tempting to relieve pain quickly, these medications cause kidney, cardiovascular, liver, and gastrointestinal issues. There are natural supplements that relieve back pain in a safe way.
Why Supplements Are Helpful For Back Pain
Back pain relief can be a convoluted issue, and there’s no contingent solution that works for all. However, certain nutrients, herbs, and supplements relieve much of the pain, relax back muscles, and reduce inflammation.
Various vitamins and supplements have been proven to have anti-inflammatory properties as well as being able to
Of course, everyone should seek professional medical advice when they have back pain, especially if it is ongoing, worsening, or with other worrying symptoms.
Best Supplements For Back Pain
If you are experiencing back pain, consult a healthcare provider and rule out serious causes. Adopting an anti-inflammatory diet, applying ice and heat, and regular exercise may help and provide various levels of relief to back pain.
Supplements and vitamins are also proven to be helpful, with many health benefits including anti-inflammatory effects Below are the most helpful supplements for back pain.
Magnesium plays a role in over 300 enzyme reactions in the human body.
This includes helping with muscle and nerve function, supporting the immune system, and regulating blood pressure. Magnesium’s analgesic effects have been found to help ease low back pain.
For example, keeping magnesium levels adequate can prevent cartilage breakdown and prevent cytokine storms – an inflammatory response where the body attacks its own cells and tissues. Alongside this, magnesium is known to reduce inflammation and ease chronic pain.
Known as the sunshine vitamin, low vitamin D levels are extremely common and could be the cause of various back pains. Research has shown
that people with chronic low back pain have much lower vitamin D levels than considered optimal.
It’s always helpful to take vitamin D supplements if the levels are not considered healthy. A healthy diet filled with egg yolks, mushrooms, and canned tuna is high in vitamin D.
Importantly vitamin C works synergistically with vitamin D to support overall health, too. Vitamin C, known as an ascorbic acid, helps your body to absorb enough Vitamin D.
Devil’s Claw is known for its anti-inflammatory and analgesic properties and has been used by various cultures for centuries to help relieve stiffness and pain.
Devil’s Claw has unique compounds called iridoid glycosides, known for their powerful anti-inflammatory effects, making them a natural alternative to NSAIDs.
involving a placebo group found that those who took a daily dose of Devil’s Claw still experienced greater relief than those on the placebo medicine. This is one of the most commonly used dietary supplements for pain relief and back pain issues.
Omega 3 Fatty Acids
Omega 3 fatty acids have long been known to be effective in reducing inflammation. It is those anti-inflammatory properties that make it successful in improving back pain signals.
Adopt an anti-inflammatory diet, by having a diet rich in omega-3 fatty acids can help to relieve chronic back pain naturally. Fatty fish, flaxseeds, and chia seeds all contain omega-3 fatty acids. Natural supplements work, too.
White Willow Bark
White willow bark is a natural pain reliever, which contains salicin, this has been considered the herbal version of aspirin. Studies and control groups have been conducted which show that the herb demonstrably reduces pain naturally, specifically for back pain.
However, it must be noted that willow bark is not suitable for those with aspirin sensitivity, bleeding disorders, kidney diseases, or who have an upcoming surgery. Always consult a healthcare provider before supplementing white willow bark.
Turmeric also has anti-inflammatory properties, which makes it a great alternative to medicine when treating back pain. It is effective either as a supplement or in food. However, be mindful that it cannot simply be excreted or metabolised. Turmeric must be absorbed by fatty oils such as olive oil, or it becomes void.
Taking turmeric supplements or including it as part of your diet should last for three to six months, this will ensure that the inflammatory conditions are being treated.
Collagen is a supplement commonly associated with skin
elasticity. However, collagen being a protein made up of amino acids also has anti-inflammatory benefits. Some studies have suggested that collagen can be used to improve pain naturally and decrease soreness in the muscles.
While the effects of collagen are still up for debate, many have found relief after taking collagen supplements. The body’s natural collagen levels can be increased by eating more foods that contain vitamin C or protein. This includes foods such as citrus fruits, eggs, chicken, and fish.
Glucosamine and Chondroitin
and chondroitin are compounds that occur naturally in the body. The former is the fluid around the joints and the latter is found in cartilage surrounding joints.
Chronic pain and joint pain have been found to be treated effectively by chondroitin glucosamine supplements. The spine is an incredibly complex structure of small bones that cushion nerves, disks, ligaments, joints, and muscles. For this reason, chondroitin glucosamine supplements can be effective when dealing with chronic back pain.
Ask your healthcare provider to check out personal factors, overall health and age. The correct dosage of glucosamine and chondroitin will be given considering these various factors.
Capsaicin is the agent that gives peppers their spice and has an extensive history of being used for medicinal uses, especially herbal medicines.
Capsaicin is used as a cream for back pain, making it differ from a supplement per se but is still noteworthy. The cream is typically applied multiple times a day and works by desensitising the channels that send pain signals to receptors in your brain.
Capsaicin applied topically has a pain-relieving effect on those with musculoskeletal pain and muscle pain. For this reason, this natural agent can be used to effectively treat back pain. If you have any concerns contact a health care provider beforehand.
Bromelain is the enzyme found in pineapple that gives the tingling sensation that the fruit has become associated with. Bromelain has been researched as a potential complementary supplement to help treat joint pain. In fact, enzymes such as Bromelain have been found to relieve pain at a comparable rate to many NSAIDs such as diclofenac and ibuprofen.
You can find Bromelain supplements as well as other proteolytic enzyme supplements, which can help relieve back pain. However, Bromelain can affect how your body absorbs antibiotics, so it is important to contact a health care provider if you are taking other medications such as amoxicillin.
Can Supplements for Endurance and Stamina Also Help with Back Pain?
Looking for a solution to back pain? Some top endurance supplements can also assist with alleviating discomfort. Certain supplements, like turmeric and omega-3 fatty acids, have anti-inflammatory properties that may provide relief for back pain. Additionally, maintaining strong overall endurance and stamina can help support a healthy back.
Ginger is just as renowned as omega-3 fatty acids for its pain-relieving, antioxidant properties. Ginger has powerful anti-inflammatory properties and has been clinically observed to help inflammatory conditions and decrease swelling, making it effective in treating chronic back pain.
However, just like with omega-3 fatty acids, you need a large intake to make it effective. Hence supplementing ginger is a more viable option than simply including it in your diet.
Back pain is an issue that many people deal with at some point in their lives, with the causes being endless – bad posture, office jobs, heavy lifting, injury, or old age. Chronic back pain can be debilitating and pain relief is necessary. However, considering other ways to treat back pain is an option that shouldn’t be overlooked. Simply taking pain relief medications does not address the real issue, where dietary supplements may help.
Of course, always seek advice from a health care provider. Moreover, supplements should only be seen as its name suggests: supplementary. These dietary supplements can relieve back pain naturally, but determining the cause and issue is always necessary.
With all that said, taking supplements can make a significant improvement to bone health, and connective tissue and help to reduce pain. A healthy immune system and a healthy diet can make the most difference in reducing inflammation and back pain signals.
Remember that supplements should be part of a holistic approach to managing back pain, seen as simply a complementary medicine. Consult with a healthcare professional to create a personalised plan that addresses your specific condition and needs.
What are the best supplements for back pain?
The best supplements for back pain can vary depending on the underlying cause of your pain. We have listed in more detail for most recommended supplements for back pain. However, some commonly recommended supplements for back pain include:
Glucosamine and Chondroitin: These supplements can help support joint health and may be beneficial for individuals with back pain related to osteoarthritis.
Turmeric: This is a natural anti-inflammatory supplement that may help reduce inflammation and alleviate back pain, especially if it’s due to inflammation.
Omega-3 Fatty Acids: Fish oil supplements, rich in omega-3 fatty acids, can have anti-inflammatory properties and may provide relief for some individuals with back pain.
Vitamin D: Adequate vitamin D levels are essential for bone health. If your back pain is related to a deficiency in this vitamin, supplementation may be helpful.
Magnesium: Magnesium can help relax muscles and potentially reduce muscle-related back pain.
Devil’s Claw: This herb is often used to alleviate back pain, especially when it’s related to muscle or joint discomfort.
Are these supplements safe to take for back pain?
In general, the supplements mentioned are safe for most people when taken within recommended doses. However, it’s important to consult with a healthcare professional before starting any new supplement or medication, especially if you have underlying health conditions or are taking medications. Some supplements may interact with certain medications or have side effects, so professional guidance is crucial.
Can supplements completely cure back pain?
Supplements alone are unlikely to completely cure back pain, especially if it’s due to a severe underlying condition or injury. They may help alleviate symptoms or contribute to overall back health, but it’s important to address the root cause of the pain through proper medical evaluation and treatment.
How long does it take for these supplements to show results?
The time it takes for supplements to show results can vary from person to person. Some individuals may experience relief within a few weeks, while others may require several months of consistent use. The effectiveness may also depend on the cause of your back pain and the specific supplement you’re taking.
Are there any dietary changes that can complement these supplements for back pain?
Yes, maintaining a balanced diet that includes anti-inflammatory foods, adequate hydration, and the right balance of nutrients can complement the effects of these supplements. A diet rich in fruits, vegetables, lean proteins, and whole grains can support overall health, including back health.