Unfortunately no one is free from back pain. They can reach people of all ages and occur for different reasons. The main causes are: incorrect posture, obesity, lack of physical activity, smoking and stress.
Those suffering from this problem should not hesitate to seek medical advice to treat the problem as best as possible. Generally some types of physical activity are indicated and may help to avoid pain in everyday life.
What few people know is that there are also some substances in foods and supplements that can reduce inflammation and provide pain relief.
It is noteworthy, however, that they offer better results when used in combination with a healthy diet, regular exercise and? Control? from stress.
8 pain relieving options
Liliane Oppermann, a medical nutritionist, talks about substances that can help relieve back pain.
1. Glucosamine and Chondroitin
Liliane explains that glucosamine and chondroitin are important substances for the vitality of the connective tissue present in the joints.
There is no consensus on the effectiveness of glucosamine and chondroitin supplements for people suffering from back pain, but in some cases they may be an alternative.
"These substances do not always relieve back pain, as the pain may be of muscular or postural origin, or even cause to be surgically resolved, such as certain types of herniated discs," says the nutritionist. "But how prophylaxis (a measure to prevent or alleviate a particular problem or disease) can help," he adds.
2. Vitamin D
Liliane explains that vitamin D is important for bone renewal. ? In order to be useful, sun exposure is required for vitamin D from foods such as oilseeds and fish to turn into vitamin D3? active form ?, he says.
"With no exposure, supplementation should be considered," adds the nutritionist.
3. Devil's Claw
Anti-inflammatory medicinal plant, devil's claw is usually found in capsule or tablet form.
"Because this herbal medicine contains anti-inflammatory actives, if back pain is simple, it can even soften," explains Liliane.
"But it should be indicated by a doctor so that it can rule out causes that require allopathic medicines or even supplements such as physical therapy or acupuncture," adds the physician.
4. Omega 3
Liliane explains that if the cause of the pain is corrected in its essence, such as RPG indication for postural problems, omega 3 supplementation may be a good adjunct.
"Omega 3 is present in flaxseed, chia, salmon, sardines and other fish," adds the nutritionist.
Liliane points out that with anti-inflammatory properties, curcumin may prove beneficial in relieving back pain. "It should be indicated as supplementation or as bird and fish seasoning in the daily culinary," he says.
6. Lemon balm and fennel
Liliane explains that if back pain is related to tension, calming teas such as lemon balm and fennel can alleviate the problem.
A study published in the Journal of Pain Research in 2011 found that among 1,500 people with chronic pain, capsaicin had a pain-relieving effect on 38 percent of respondents.
Liliane explains that capsaicin is the thermogenic active found in pepper. As it increases metabolism, in anxious people this increase can generate more tension, causing more pain. So its benefit in this case is relative?
The doctor adds that often, back pain is overload due to the weight of the person. "So a low-calorie diet that encourages physical activity is needed to genuinely correct the problem," he says.
8. Vitamin B
Alexandre Fogaça Cristante, orthopedist at the Institute of Orthopedics and Traumatology, Hospital das Clínicas, Faculty of Medicine of USP, spine surgeon at Clínica Vertebrae, Associate Professor at FMUSP and Professor at the Department of Orthopedics and Traumatology at HC-FMUSP, points out that Is nutrition important in spinal health with regard to avoiding overweight? which can overload the spine joints and discs and cause premature wear of these structures.
In some cases of neurological compression where patients experience tingling, numbness, and dysentery, vitamin B compounds may help alleviate these symptoms. They act by improving the electrical conduction in these nerves that are compressed ?, highlights.
It is noteworthy that any type of supplement should be used only with medical indication.
Where to find these supplements
In the gallery you can find where to find these supplements / substances that can help relieve back pain. Remember that they should only be used with medical advice to have good effects.
Superflex-3 (glucosamine, chondroitin and msm) for R $ 85,35 at Biovea
Vitamin D in capsules for $ 9.95 at Ultrafarma
Devil's claw in capsules for $ 31.17 at Ultrafarma
Omega 3 for R $ 47,90 at Natue
Curcumin Capsules for R $ 246 at MD Supplements
Cidreira Tea for R $ 2,40 at Natue
Sweet Fennel Tea for $ 8.50 at Natue
Omega 3 for $ 9.99 at Ultrafarma
How to avoid back pain
Here are some simple tips to help you avoid back pain:
- Always be aware of your posture. Keep shoulders straight, chest forward, weight distributed over both feet.
- Do non-impact physical activity to strengthen the abdominal and paravertebral muscles and stretch the hamstring muscles behind the thigh.
- Avoid carrying unnecessary weights and unnecessary overloads to the column.
- Stay at the appropriate weight for your height / age.
- Avoid sleeping on your stomach as you can bend your neck and force your lower back.
- Have the habit of stretching during the day, for example, stretching? upon waking.
- Try to sit on straight and firm back chairs and sofas.
- When driving, keep your feet at a comfortable distance from the pedals without forcing. On very long trips, take breaks for rest.
- If you work for a long time sitting, walk from time to time.
- If you work only standing up, take breaks to sit and rest for a while.
- Try to avoid stressful situations as much as possible.
Finally, remember: Treat acute pain with medical advice so that it does not turn into chronic pain. And always avoid self-medication.
Vitamins for Back Pain Relief (February 2020)
- Prevention and Treatment