Treating chronic back pain holistically – nutrition and supplements for a strong back (part 1)

Frequent suffering

Back pain is widespread: Around 80% of people suffer from it at least once in their lives, usually in the lower back, where the strain is greatest. The symptoms often subside after a short time. If it persists for longer than 12 weeks, it is referred to as chronic back pain. Most back pain (85-90%) is non-specific, i.e. there is no clear organic cause. A clear physical cause can only be found in around 10-15% of cases (specific back pain).

Examples of specific back pain

Herniated or bulging disc – The gelatinous, inner part of the disc bulges or protrudes outwards and presses on nerve roots: Acute, stabbing pain, often radiating into the legs or arms, possibly numbness or paralysis.

Spinal canal stenosis – narrowing of the spinal canal: back pain when walking or standing, improvement when sitting or bending forwards.

Bechterew’s disease (ankylosing spondylitis) – chronic inflammatory, rheumatic disease of the spine: deep-seated back pain, especially at night or in the morning, improvement with movement.

Osteoarthritis of the vertebral joints (spondylarthrosis) – wear and tear of the small vertebral joints: dull, load-dependent pain, often with stiffness and restricted movement.

Osteoporosis – bones lose density and stability, become susceptible to fractures, particularly affecting older people and postmenopausal women. Fracture of a vertebra: Acute, sudden, severe pain, especially during movement or exertion.

Conventional treatment approaches are often not effective enough

Chronic back pain, whether specific or non-specific, can severely restrict quality of life and is gruelling and stressful. Pain medication and physiotherapy are often prescribed. However, these measures often do not go far enough. If medication is taken regularly, side effects must be expected and often the pain does not go away completely. Physiotherapy can certainly provide good stimuli, but the measures are usually very “locally” focussed on the back (and abdominal) muscles.

Many therapies only focus on the aching back. But our body is a complete system – if you only treat the back, you usually overlook the real causes. The result is that it may get better in the short term, but there is no change in the long term.

Holistic approach

Back pain can have causes that are not immediately obvious, e.g. incorrect posture of the feet, pelvis or even the jaw, poor sleep, poor diet, intestinal problems, hormonal imbalances or psychological strain and stress. Different problems often intertwine, which does not exactly make treatment easy. The aim should be to go far beyond the treatment of obvious symptoms, to find and treat the deeper causes of the pain in order to promote harmonious interaction between all parts of the body and the psyche. Regaining stability and health of the back depends on a finely tuned interplay – exercise, nutrition, mental well-being and the right support from natural remedies.

There are a large number of triggers, the following summary cannot possibly claim to be exhaustive, but it certainly shows some causes of back pain that your doctor has never told you about.

Back and nutrition – an inseparable connection

Nutrition plays a crucial role in health, including that of the back. The spine and the surrounding muscles, this marvel of stability and mobility, require a balanced supply of various nutrients to maintain their function. A healthy bone structure and strong muscles that can also relax are essential to counteract back problems.

A nutrient-rich diet and the targeted intake of high-quality dietary supplements (dietary supplements) are effective in combating back pain. We are mainly talking about structure-building and anti-inflammatory substances. There is a recurring debate as to whether food supplements are really necessary. Unfortunately, there are fewer and fewer nutrients in today’s food, while a pain-ridden, stressed body needs more of them. Supplementing with high-quality products is therefore highly recommended.

The most important micronutrients and their function in relation to back pain

• Protein

Important for muscle maintenance and development, regeneration and repair.

Amino acids (hydrolysed)

• Amino acids, the building blocks of proteins, promote the regeneration and repair of muscles, tendons and other structures such as intervertebral discs and have a pain-relieving effect (a study has shown that the product “Amino Vida” can reduce the sensation of pain by 18.4% in 8 weeks, from page 45).
• Collagen (hydrolysed)

Collagen is an important structural protein for intervertebral discs, cartilage, tendons, ligaments, connective tissue, muscles, e.g. also for the pelvic floor.

• Magnesium
  Magnesium has a muscle-relaxing, antispasmodic and anti-inflammatory effect and has an important effect on the nervous system, particularly in connection with pain processing, muscle-nerve communication and stress reactions.

• Vitamin D3
  Vitamin D3 is important for bone health, can relieve muscle pain and has an anti-inflammatory effect. For doses of 4000 IU vitamin D or more, take 200µg vitamin K2 at the same time.

• Calcium
  Calcium supports bone and muscle function.
• Vitamin B12
  Vitamin B12 is important for nerve function and can alleviate nerve pain.
• Vitamin B6
  Supports nerve and muscle function.
• Omega-3 fatty acids
  Omega-3 fatty acids have an anti-inflammatory effect, reduce oxidative stress (oxidative stress promotes both ageing processes in the tissue and pain chronification), improve mood and can thus indirectly have a positive influence on pain processing.
• Zinc
  Zinc promotes anti-inflammation, wound healing and tissue repair (e.g. the regeneration of cartilage and connective tissue) and has an antioxidant effect.
• Selenium
  Selenium reduces oxidative stress in tissues, is anti-inflammatory, supports tissue regeneration and is particularly recommended for chronic inflammatory back pain and autoimmune diseases.

Natural active ingredients against pain

• Turmeric (main active ingredient curcumin) with black pepper

Turmeric has a strong anti-inflammatory and pain-relieving effect, ideal for herniated discs, osteoarthritis of the vertebral joints or chronic muscle tension with an inflammatory component.

• MSM, glucosamine and chondroitin (as a combination preparation)

This trio is a very good natural treatment for osteoarthritis, it has an anti-inflammatory and cartilage-building effect.

• Boswellia serrata (frankincense)

Frankincense refers to the resin of the Boswellia serrata tree. Boswellia contains boswellic acids, which have anti-inflammatory properties that act in a similar way to non-steroidal anti-inflammatory drugs (NSAIDs), but with a different mechanism of action. Boswellia serrata has a decongestant, pain-relieving effect and is good for inflammatory processes, e.g. herniated discs, sciatica or back pain caused by osteoarthritis.

• CBD for ingestion or in an oil for rubbing in

CBD (cannabidiol) is a non-psychoactive cannabinoid from the hemp plant (Cannabis sativa), it does not have an intoxicating effect like THC, but has a high therapeutic potential. CBD has a pain-relieving, anti-inflammatory, muscle-relaxing, anxiolytic and stress-reducing effect. When using CBD, it is essential to ensure that the product is of high quality. There are also oils with CBD and other pain-relieving plant extracts that can be applied directly to the back.

Caution: CBD is not suitable for pregnant and breastfeeding women. Caution is advised when taking blood thinners or antidepressants, please ask your doctor or pharmacist.

• Cayenne as a gel for rubbing in

Cayenne pepper contains the pungent active ingredient capsaicin, which binds to pain receptors in nerve cells (heat/burning sensation); the pain receptors are desensitised with repeated use so that pain signals are transmitted less strongly to the brain. In addition, blood circulation is improved, which can support muscle tension and healing processes.

Nutrition for a strong back

An anti-inflammatory, preferably alkaline diet with plenty of vegetables, fruit and fresh, unprocessed foods is recommended as a back-friendly diet, and attention should also be paid to protein-rich products and high-quality fats. Organic quality is always preferable in order to ensure a diet that is as rich in micronutrients as possible and less contaminated with harmful substances.

Some examples:

Category	Food	Effect on the back
Vegetables	Broccoli, kale, spinach, chard, courgette, cucumber, beetroot, carrots, peppers, Brussels sprouts	Alkalising, antioxidant, rich in vitamin C and magnesium
Fruit	Berries (blueberries, raspberries, strawberries), cherries, pomegranates, apples, pears, citrus fruits	Alkaline, antioxidant, promote collagen formation
Pulses	Lentils, chickpeas, green beans	Rich in fibre, source of protein, mildly alkaline
Nuts & seeds	Walnuts, almonds, linseed, chia seeds, pumpkin seeds	Omega-3 (anti-inflammatory), magnesium (muscle relaxant)
Fats & Oils	Linseed oil, hemp oil, olive oil (virgin), avocado	Support inflammation reduction, provide healthy fats
Fish	Salmon, mackerel, herring, sardines (note: pay attention to origin due to heavy metal contamination)	Omega-3 fatty acids for joints & intervertebral discs (anti-inflammatory, but not alkaline)
Dairy products (moderate consumption)	Natural yoghurt, quark, cheese possibly made from goat’s or sheep’s milk Goat’s milk: easier to digest, similarly rich in nutrients as cow’s milk Sheep’s milk: very rich in nutrients and energy	Protein & calcium for bone stability
Meat (moderate consumption)	Lean meat (poultry, occasionally beef)	Protein, B vitamins, iron, zinc
Herbs & spices	Parsley, basil, turmeric, ginger, cinnamon	Anti-inflammatory, antioxidant, digestive
Drinks	Water (preferably filtered of harmful substances), lemon water, herbal teas (nettle, camomile, rooibos), green tea, matcha	Hydrates intervertebral discs, supports alkaline balance
Collagen sources	Bone broth, chicken and fish skin	Provides building blocks for connective tissue, tendons, intervertebral discs
Magnesium sources	Pumpkin seeds, spinach, oat flakes, cocoa nibs	Relaxes muscles, prevents cramps
Calcium sources (vegetable)	Kale, sesame seeds, almonds	Bone stability without acid load

The second part is about movement: The back is made for movement

This is part 1 of the series “Treating chronic back pain holistically”
Part 2 – The back is made for movement
Part 3 – Influence of the gut, liver, psyche, sleep and stress