diet

Eat Your Way to Pain Relief

Reaching for the broccoli is typically not the first thing you do when experiencing back pain. The average American diet has no more than 10 percent of calories coming from fruits and vegetables. But if you’re experiencing back pain, particularly pain caused by inflammation, you may want to rethink your diet. Reducing inflammation is easier—and tastier—than you may think. The most common causes of back pain are mechanical; however, inflammation frequently accompanies mechanical problems – for example, in the setting of a strained ligament, disc degeneration, or a herniated disc. Therefore, supplementing the treatment of back pain with the right nutrients can be helpful. Inflammatory back pain is classically associated with myofascial pain, rheumatoid arthritis, or ankylosing spondylitis and is typically worse at rest and relieved by activity. A common complaint with this condition is early morning stiffness. Foods high in saturated fats, trans fats, simple sugars, and white flour can trigger inflammation throughout our bodies, causing joint swelling and back pain. So, instead of reaching for processed food, fast food, or food high in saturated fats, try choices that will actually make you more comfortable. Begin by fighting inflammation and cellular damage with vegetables—the greener the better. Try kale,

April 28, 2015

How Weight Loss Can Affect Back Pain

Sure, it’s easier to gain weight than it is to lose it – but at what cost? Studies show that a healthy diet and exercise can help combat obesity and metabolic disease, and prevent future back problems. Weight loss can improve back pain for both men and women of all demographics. I have many patients who have successfully improved their chronic back pain with weight loss and regular exercise. Physical activity increases the exchange of nutrients between spinal discs and other spine structures. When an individual doesn’t participate in enough physical activity, the spinal discs are deprived of the nutrients needed to stay healthy and strong. Increased body weight causes extra stress on the lumbar vertebrae, facets joints, and disks, which can lead to increased rates of injury and pain. People who have difficulty losing weight and keeping it off are at higher risk of developing osteoarthritis, a chronic condition that causes sore or stiff joints due to the breakdown of cartilage that cushions those joints, especially when their BMI is too high. Major Benefits of Weight Loss More energy to participate in everyday activities Potential for improved body/self confidence Lower propensity for stiffness and weakness of joints Minimized recurrence of lower

February 10, 2015

Simple Lifestyle Changes You Can Make To Reduce Back Pain

Back pain can hinder us from taking part in the fun activities we love and can also interrupt our day to day life. However, relatively small changes to your routine and overall lifestyle can make a huge impact on your spine health! Outlined below are 6 lifestyle changes you can make to start the New Year off right. 1. Exercise more carefully Staying healthy overall includes the health of the muscles, ligaments, and tendons that support your spine. By monitoring these key areas you can minimize painful flare-ups. When exercising and lifting weights, be conscious of how you lift: always use the power of your legs and keep your back straight, and stretch before any strenuous physical activity. Consider working closely with a personal trainer, physical therapist, or doctor to create a regular stretching program. 2. Supplement your diet This may come as no surprise, but it’s important to get enough vitamin D, be it through sun exposure or a supplement. Vitamin D helps keep your bones, including your spine, healthy and strong. Additionally, remember to drink plenty of water, as doing so can enhance the height of your intervertebral disks. Did you know your body is composed mostly of

January 6, 2015

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Eat Your Way to Pain Relief

How Weight Loss Can Affect Back Pain

Simple Lifestyle Changes You Can Make To Reduce Back Pain