Better Nutrition April 2019

asktheNATUROPATHICdoctor/ANSWERS TO YOUR HEALTH QUESTIONS
Relieve Low Back
Pain Without Drugs
From dehydration to an inflammatory diet, here
are the most common causes—and the best natural
therapies—for back pain
/// BY EMILY A. KANE, ND, LAc
: I have chronic low back pain that has waxed and waned for more
than 30 years. I don’t want to take drugs. Any suggestions?
—Peter M., Tucson, Ariz.
a:Chronic low back pain is one of
the most common reasons people
seek medical advice. First and foremost,
it’s important to work with a provider who
will take the time to understand the history
of your pain. Good questions for a doctor to
ask: What makes the pain worse or better?
When did it start? Is it progressing?
Almost all pain is exacerbated, if not
caused entirely, by inflammation, so it’s
always worthwhile to engage in natural
anti-inflammatory practices. The first
recommendation is to be well-hydrated.
The “shock absorber” discs between the
bony units of the spinal column are mostly
made of water (as is the rest of your body).
Being well-hydrated will keep those discs
turgid, thus providing internal traction.
Anti-Inflammatory Diet & Nutrients
Try to reduce your consumption of animal
foods such as cheese, ice cream, and meat.
18 • APRIL 2019
Did You
Know?
Standing all day can be
just as bad as sitting. The
best bet is to alternate
every few hours.
Vegetables need to be at the center of your
diet—eat several at every meal. Also, eating
less in general helps reduce body wear
and tear (which causes inflammation). If
you really enjoy breakfast, make sure you
have dinner early enough to allow for a
prolonged fast. This also helps rest your
digestive system.
Give natural pain relievers and antiinflammatories
a try as well. My favorites
include bromelain (take without food),
turmeric, MSM, and CBD oil.
Sciatica Solutions
A low backache that comes with a buzzy,
unpleasant sensation down one or both legs
(sciatica) usually means an intervertebral
disc is pressing on a spinal nerve. The range
of treatment options includes traction
(e.g., gravity boots or hanging from a
chin-up bar), or spinal manipulation. You
can also consider a well-placed steroid
Emily A. Kane, ND,
LAc, has a private
naturopathic practice
in Juneau, Alaska,
where she lives with
her husband and
daughter. She is the
author of two books
on natural health,
including Managing
Menopause Naturally.
Visit her online at
dremilykane.com.
injection if local inflammation
is confirmed, and as a last resort,
some kind of surgery to relieve
the pressure (such as shaving off the
protruding edge of the disc, or, less popular
now, laminectomy).
Sitting Too Long Spells Trouble
Very frequently, low back pain is caused by
chairs. If possible, sit on a large ball at work.
Standing desks are okay. It’s not great to
stand all day either—better if your desk is
adjustable and you can alternate every few
hours between sitting and standing.
Try to push yourself all the way back
in the chair to preserve the natural arch in
your lower back. Pull the belly button back
toward the spine and gently engage the
perineum upwards. Set an alarm on your
phone if you have to. The perineum lift is
like a Kegel exercise for women. These are
subtle movements and require keeping
your buttocks relaxed.
Essential Elements of Pain Relief
Another essential element for preventing
or reducing low back pain is core toning.
There are many readily available programs
for the abdominal muscles. Find one that
is simple (you can quickly commit to
memory), and engage daily. Classic sit-ups
are out. You just need to lift your shoulder
blades off the floor and shorten the rectus
abdominus (muscle group from front rib
cage to pelvic girdle) by bringing the bony
points toward each other on each exhale.
Repeat up to 100 times. Start with 10.
Do you have a question for Dr. Kane? Email it to editorial@
betternutrition.com with “Ask the ND” in the subject line.