Reducing Aches & Pains Naturally

Many people don’t notice what their backs do for them; the support it gives and the safe sense of movement and protection it offers on a daily basis. Managing our posture is often not a priority and we pretty much take the strength it provides for granted until we actually experience back pain, and then it becomes a crisis.

Back pain is easily one of the most debilitating symptoms we can ever experience.

When we experience pain, it is a message that the body is sending us and it goes hand in hand with inflammation. If it goes on for a long time, this is an indicator that our body is experiencing chronic inflammation.

What if I told you that a large part of having less or no back pain, is also based on what we eat and how we nourish our skeletal structure – of which the backbone is a large part?

There are nourishing foods that can be taken to help to support the bones, promoting good back health and at the same time reducing the symptoms of pain and inflammation.

Here are my Top Five Foods and sources to help reduce chronic inflammation (and therefore relieve back pain):

  1. Magnesium: Foods that are rich in the muscle relaxing mineral magnesium such as pumpkin seeds, green leafy veggies (e.g. kale, spinach), cashews, almonds, beans, lentil would also be good to support back pain as it would be relaxing to muscles in the back which could support back pain related issues. Magnesium is vital to many more functions in the body as well and is easily depleted so it is important to eat magnesium rich foods.

  2. Potassium: Foods rich in potassium such as avocadoes, lima beans, tomatoes, apples, bananas, coconut water are great to include in the diet to help to reduce back pain, as this electrolyte and mineral plays an important part in not only reducing swelling, but also is important for muscular and nerve function.

  3. **Turmeric Root – a special orange-yellow spice filled with pain healing components, known as curcuminoids; it helps to significantly reduce inflammation and pain as revealed by many studies. It is also a powerful anti-oxidant which protects your cells from damage. (**see recipes below)

  4. Blueberries –Due to their protective and soothing antioxidant and polyphenol properties, fresh or frozen blueberries (most berries too) are great at helping to fight inflammation and reducing pain. In addition, as a whole food, blueberries are not only delicious, but also lower in sugar content than other fruits and offer supportive fibre content to aid digestion.

  5. Fish: Cold water and oily fish such as salmon, mackerel and sardines can support the reduction of pain and inflammation in the body as they are rich in Omega 3 fatty acids which help to reduce inflammation in the body.

Come and visit us in Downtown Stoney Creek minutes from Hamilton. Our doors are open and we are ready to start you on your journey to a healthy & pain free lifestyle!

**Try this delicious tea to help to reduce inflammation in the body, including chronic back pain:

Tumeric Tea or Golden Milk

Ingredients: (Serves 4)

2 cups Coconut milk (or Almond milk) - homemade is great and easy

1 teaspoon Turmeric Powder/ground turmeric

½ teaspoon Ground Cinnamon

1 teaspoon raw honey or maple syrup

Pinch of black pepper (increases absorption)

Tiny piece (like ½ tsp) of fresh, peeled ginger root or ¼ tsp ginger powder

Pinch of cayenne pepper (optional)

A little Vanilla Extract (optional)

Cardamom (optional)


  1. Blend all ingredients in a highspeed blender until smooth.

  2. Pour into a small sauce pan and heat for 3-5 minutes over medium heat until hot but not boiling.

  3. Drink immediately

Alternately, you can boil all ingredients together on medium – low heat for 20-30 minutes.

[Recipe Adapted from Wellness]

Turmeric Smoothie

Blend all ingredients together for 30-40 minutes.

1 Banana

1/2 Cup Blueberries

1 Cup Water or Almond Milk

1/2 Teaspoon Turmeric

1 & 1/2 Teaspoon Honey

1 Tablespoon Coconut Oil

{adapted from GreenMedInfo]

#backpain #HealthandWellness #nutrition #LowerBackPain #painmanagement

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Hudson Integrative Healthcare

7 King St East Unit 1

Stoney Creek, ON  L8G1J8

Tel: 1-905-662-0045
Fax: 1-866-284-4773

Disclaimer: All material provided online is for information purposes only, and is not intended for use as individual medical advice. 

© 2018 Hudson Integrative Healthcare. All rights reserved.