5 Quick Tips To Naturally Reduce Your Back Pain

5 Quick Tips To Naturally Reduce Your Back Pain

Reduce Your Back Pain At Home -

and when you need to see a doctor

Back pain can take a serious toll on your day-to-day life. It can keep you from exercising, lifting things like groceries, and even sleeping comfortably. The good news is that most back pain can be alleviated safely and naturally at home without serious interventions – allowing you to get back to your normal life quickly.

Things You Can Do To Prevent Back Pain:

don't wait until back pain strikes - prevent it.

Exercise regularly. Maintaining core strength is a great way to prevent back pain from happening in the first place. Yoga is an ideal way to gently strengthen your core and improve your back’s stability! If you don’t think you’re cut out for a daily yoga practice, read our blog about why yoga is beneficial at any age or level of activity. 

Reduce inflammation. At the root of many back problems is inflammation. Avoid inflammatory foods like sugar, highly processed foods, refined carbohydrates, and excessive consumption of alcohol. 

Also consider taking a supplement that will reduce inflammation and improve joint function. Dr. Warner’s CBD Multivitamin is designed to improve your overall musculoskeletal health and prime your immune system for ideal performance. 

Things You Can Do To Relieve Back Pain

after it strikes

But what happens when you’re already experiencing back pain and it’s too late to do anything to prevent it? While taking steps to reduce inflammation and improve core stability (under the guidance of your doctor) can relieve pain that’s already happening, there are some additional steps you can take as well.

Limited Bed Rest. You’ve probably heard this advice before, but there is a reason for that – it’s often very effective in reducing back pain! You have to be sure to really rest your back – but don’t overdo it. These days, most doctors advise using bed rest only when necessary – because weak muscles can actually make your back problems worse. Most physicians recommend that one rest for only a day to three days. Muscle soreness often is the worst on about day 3 from a strain. Waiting too long to begin activity can allow the muscles to weaken and scar tissue to set in as ligaments and tendons become contracted. This makes recovery even harder.

Cold/Hot Therapy. Consider alternating ice compresses with heat packs. Cold reduces inflammation by restricting blood flow, and heat helps the muscles relax and can reduce pain. Warmth can allow for more superficial blood flow and this can support healing too.

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Alternative Therapies. Under the guidance of your physician, you may consider trying some alternative therapies for your back pain. Therapeutic massage can relieve tension in the muscles and reduce pain. Acupuncture or chiropractic adjustments are often helpful in relieving mild back pain symptoms as well. Cupping is a therapy technique that allows for more blood to enter the area of pain as well. Pairing alternative therapies with over the counter natural anti-inflammatory medicines can often help relieve pain and get you back to your regular activities.

Curating an anti-inflammatory diet filled with all the necessary vitamins and minerals your body needs to heal and recover is a great way to maintain your day-to-day health. Try out the recipes on our cooking show – and learn how every ingredient works together to reduce inflammation and improve your overall well-being from Well Theory’s founder, Dr. Meredith Warner. 

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE
  • FDA-REGISTERED
  • PARABEN-FREE
  • 3RD PARTY TESTED
  • 100% NATURAL

Musculoskeletal Pain During Pregnancy

Musculoskeletal Pain During Pregnancy

Musculoskeletal Pain During Pregnancy

when and why it happens

Hi, I’m Dr. Meredith Warner. In my clinical practice as a Board-certified orthopedic surgeon, I have spent a lot of time researching pain and its effects on men and women. This post is for women that are currently pregnant, dealing with pain and looking for treatment options that will not harm the baby.

First, you should know that exercise during pregnancy is safe and recommended by the American College of Obstetricians and Gynecologists. That being said, an evaluation by your OB Doctor first should be completed and then you should start a program overseen by physical therapists or other healthcare and exercise professionals.

Pregnancy causes many aches and pains and a lot of swelling, and the severity changes throughout the timeline of pregnancy. As the pregnancy progresses, different exercise or therapy routines may become necessary. It's essential to listen to your body during this time so you can adapt to your body's changes.

The Timeline Of Pregnancy

and how each stage causes pain

There are specific reasons why these problems occur and also particular time frames during which they occur. I will go through a basic time line first of what you can expect and then go into a more detailed explanation of why each change occurs.

Weeks 1-12:
Relaxin hormone is released, peaking at week 12.
Weeks 10-12:
The pubic symphasis widens and the sacroiliac joints widen.
Weeks 12-17:
There is a decrease in relaxin to more stable levels.
Weeks 32-40:
Major increases in swelling or ‘tissue edema’ happens.
Weeks 4-6 (after birth):
During the initial post-partum weeks, these symptoms resolve.

Relaxin is a hormone released during pregnancy that causes joints, ligaments and tendons to loosen. Estrogen, progesterone and cortisol are also released by the body during pregnancy. These hormones are also thought to increase the laxity of joints and ligaments. The effects of relaxin, estrogen and progesterone are likely additive and make all the joints move in unusual manners when one is pregnant.

Lumbar lordosis increases during pregnancy. This is sometimes called ‘swayback’. The lordosis increases as the baby grows. Basically, lordosis means the lower lumbar spine bends more toward the belly due to the weight of the fetus and uterus. This displaces the center of gravity in front of the spine, tilts the pelvis and strains the low back.

At least 50% and up to 75% of pregnant women have back pain during pregnancy.

Common Pregnancy Pains

and what causes them

Obesity and previous back pain are risk factors for having back pain with pregnancy. We have a variety of pregnancy-safe ways to treat this back pain at Warner Orthopedics and Wellness.

Pain in the pubic region is due to the widening of the pelvis at that point. The pelvis must widen to allow for the birth of the baby. However, this means that the normally close connection of the two halves of the pelvis stretches, and this can hurt. This event, pelvic relaxation and widening, can also cause pain at the connection of the pelvis to the spine. This is the ‘sacroiliac joint’ or ‘SI’ joint. Pain will be felt in the deep buttock region. Pain in the SI Joint makes sitting cross-legged difficult.

Neck pain is common also. Due to the fact that the center of gravity is too far forward in pregnancy, the neck and shoulder compensate. The shoulders lift outward as the neck also gets increased lordosis and flexion (bending forward). This causes a decrease in the range of motion of the shoulders and can limit function. If you watch pregnant women walk you can actually see them lean backward with their shoulders and necks!

Soft tissues fill with fluid during pregnancy as well. The circulation system in a woman’s body changes with the hormones of pregnancy and with the weight and pressure of the fetus. Because of this, fluid will leak out into the cells all over the body. In certain areas, this increase in fluid can actually cause compression of nerves leading to painful conditions like carpal tunnel syndrome. Conservative measures are best for addressing this – braces, massage, safe therapies or topical creams. Another common compression neuropathy (compression of a nerve) occurs in the feet. Pregnant women will often have swollen and painful feet.

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Weight gain during pregnancy can cause pain anywhere. Feet are especially prone to pain due to both the effect of relaxin on the ligaments and tendons of the feet, tissue swelling combined with the increased weight. Although foot pain during pregnancy can dramatically affect a woman’s life, treatment should be very conservative. This pain is temporary! One compression neuropathy that occurs in the feet is called ‘tarsal tunnel syndrome’ and will cause burning pain on the soles of the feet. Typically, therapy and massage are recommended during pregnancy for such problems.

Alleviate Pain During Pregnancy

safely + naturally

Most women will have aches and pains during pregnancy. These occur at certain times during pregnancy and in certain body parts, most commonly the low back. Since there is a growing fetus present, X-rays are usually discouraged when treating a pregnant woman. In my clinical practice, at Warner Orthopedics and Wellness, we use a state-of-the-art ultrasound device that allows us to look at tendons, muscles and bones and is safe for the baby. 

The usual recommendation is to get all of your vitamins and minerals from your diet. If you are unable to eat enough fruits and vegetables to get the vitamin C, the following regimen is recommended. Vitamin C: 6 grams, per day, is needed for heart disease (as per Dr. Pauling). If you take vitamin C with minerals like magnesium and calcium, less may be taken. One of the side effects of too much Vitamin C is diarrhea. Taking Vitamin C in divided doses can help with that. Minerals to think about taking with Vitamin C include zinc and magnesium. 

Read more about choosing the right multivitamin for your condition on our blog today!

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE
  • FDA-REGISTERED
  • PARABEN-FREE
  • 3RD PARTY TESTED
  • 100% NATURAL