Have you ever struggled to get out of bed in the morning because of severe back pain? But you are not alone. Nearly 65 million people in the US suffer from chronic pain. As a result, their everyday activities are also hindered.
The reason is an inactive lifestyle, an unhealthy diet, and stress. There are many natural remedies, topical creams, and supplements available in the market that can reduce inflammation.
All these remedies work best with a combination of a healthy diet and regular exercise. Certain supplements are proven to work while taking a specific dose, while others may just be hype.
Before you begin a regimen, there are some ingredients to check that are known to relieve chronic pain:
- Vitamin D
If you are suffering from chronic pain, the Vitamin D deficiency could worsen it. A study in 2013 associates severe pain with a Vitamin D deficiency in people who already suffer from lumbar spinal stenosis, a back pain condition.
The recommended daily dosage of Vitamin D is 15 micrograms. But only a physician can determine how much dosage you’ll need depending on your dietary needs.
Also, increase the intake of vitamin D fortified foods, milk, liver, red meat, egg yolks, and salmon fish. Soaking in sunlight between 10 am and 3 pm is also an efficient way of filtering Vitamin D in your system.
- Devil’s Claw
Devil’s Claw is a natural remedy that The Natural Medicines Comprehensive Database terms effectively reduces inflammation. It is extracted from a native African plant, Harpagophytum procumbens.
A suggested dose of 50 mg of Harpagoside effectively reduces swelling and decreases back pain.
However, the supplement, including Devil’s Claw, comes in different formulas. So, when deciding which one to buy, look for Harpagoside on the label besides other ingredients.
- Omega-3 Fatty Acids
Omega-3 Fatty Acids can also help with inflammation and chronic back pain. These supplements are available in both capsule and liquid form. But don’t forget to ask your doctor how much dosage you’ll need every day.
If you exceed the dosage, it can increase the risk of bleeding or will interfere with any blood-thinning medicines you might be taking.
The best way to ingest Omega-3 Fatty Acids is to eat oily fish such as sardines, salmon, and tuna. The dark leafy green vegetable also contains a good amount of Vitamin D.
- Glucosamine and Chondroitin
Glucosamine and Chondroitin are naturally occurring compounds found in the body. Glucosamine is found in the fluids around joints and Chondrotin in the cartilage around joints.
Although fewer studies show its efficacy in relieving chronic knee and back pain, it indicates clinically significant improvement. Its recommended dosage depends on your age and overall health.
- Turmeric
Turmeric has a long history of being used as an anti-inflammatory medication mixed in tea, powder, and liquid form. It is a spice used mainly in Asian food and is considered safe for adults to take as a dietary supplement.
However, its prolonged use in large dosages can result in an upset stomach. Turmeric usage is also not recommended for people suffering from gallbladder disease because it can worsen it.
- Capsaicin
Capsaicin is used in topical creams or pain reliever patches. It is the ingredient that gives chili peppers their heat. Although it is not a nutrition supplement, it is known to reduce pain effectively, with the relief lasting for four to eight weeks.
Research conducted and published in 2011 shows that capsaicin relieved the pain of 38% of participants having chronic pain, with the relief lasting for a long time.
Typically, you can apply capsaicin cream three to four times a day to reduce pain effectively.
- Extract From Cherry Juice
Don’t rule out this delicious fruit plus pain reliever. Red cherries are rich in Anthocyanin, which gives them the red color and anti-inflammatory properties.
You can intake red cherries in many ways. Such as one glass a day of cherry juice, a handful of cherries, or supplements rich in pure red cherries extract.
However, their juice is not recommended for diabetic patients because of the high sugar content in cherries.
- Magnesium
Magnesium is a mineral found in our bones and responsible for 300 chemical reactions in our body. It can help reduce chronic lower back pain and be used as post-surgery pain medication.
Foods that contain magnesium include beef, spinach, rice, yogurt, and pumpkin seeds. The recommended daily dosage for an adult is between 310-420 mg.
If you have an underlying condition with your heart, liver, or kidneys or suffer from blood pressure, magnesium may cause some problems. To be on the safe side, consult with your physician.
Conclusion
Chronic back pain can be a hindrance to daily activities. It may occur due to an unhealthy lifestyle and stress. But you can relieve your back pain with a combination of proper remedies, exercise, and diet. However, supplements, natural remedies, hemp gummies, or topical creams are not an alternative to diet. So, you must ask your physician or nutritionist to recommend a proper dosage and nutrient-rich diet.
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