8 supplements and vitamins that relieve back pain

Unfortunately, no one is free from back pain. They can affect people of all ages and occur for different reasons. The main causes are: incorrect posture, obesity, lack of physical activity, smoking and stress.

Anyone who suffers from this problem should not hesitate to see a doctor to treat the problem in the best possible way. Usually some types of physical activities are indicated and can help to avoid pain in everyday life.

What few people know is that there are also some substances present in foods and supplements that can reduce inflammation and provide pain relief.

It is worth mentioning, however, that they offer better results when used in combination with a healthy diet, regular exercise and stress “management”.

8 options to relieve pain

Liliane Oppermann, a nutritionist, talks about substances that can help relieve back pain.

1. Glucosamine and Chondroitin

Liliane explains that glucosamine and chondroitin are important substances for the vitality of the connective tissue present in the joints.

There is no consensus on the effectiveness of glucosamine and chondroitin supplements for people suffering from back pain, but in some cases they can be an alternative.

“These substances do not always relieve back pain, as the pain may be of muscular or postural origin, or even from a cause to be surgically resolved, such as, for example, certain types of herniated discs”, highlights the nutritionist. “However, as prophylaxis (measure to prevent or mitigate a particular problem or disease) they can indeed help”, she adds.

2. Vitamin D

Liliane explains that vitamin D is important for bone renewal. “To be useful, sun exposure is necessary for vitamin D, which comes from foods such as oilseeds and fish, to transform into vitamin D3 – the active form”, she says.

“If there is no exposure, supplementation should be considered”, adds the nutritionist.

3. Devil’s Claw

An anti-inflammatory medicinal plant, devil’s claw is usually found in capsule or tablet form.

“As this herbal medicine contains anti-inflammatory actives, if the back pain is of a simple cause, it can even alleviate it”, explains Liliane.

“But it must be indicated by a doctor so that it can rule out causes that require allopathic medicines or even complements such as physiotherapy or acupuncture”, adds the nutritionist doctor.

4. Omega 3

Liliane explains that if the cause of the pain is corrected in its essence, as, for example, with an indication of RPG for postural problems, supplementation with omega 3 can prove to be a good adjuvant.

“Omega 3 is present in flaxseed, chia, salmon, sardines and other fish”, adds the nutritionist.

5. Curcumin

Liliane points out that, with anti-inflammatory properties, curcumin may prove beneficial in relieving back pain. “It should be indicated as a supplement or as a seasoning for poultry and fish in everyday cooking,” she says.

6. Lemon balm and fennel

Liliane explains that if the back pain is related to tension, calming teas like lemon balm and fennel can alleviate the problem.

7. Capsaicin

A study published in 2011 in the Journal of Pain Research found that among 1,500 people with chronic pain, capsaicin had a pain-relieving effect in 38 percent of participants.

Liliane explains that capsaicin is the thermogenic active found in pepper. “As it increases metabolism, in anxious people this increase can generate more tension, causing more pain. So your benefit in this case is relative,” she highlights.

The doctor adds that, often, back pain is overload due to the person’s weight. “So a low-calorie diet with an incentive to physical activity is needed to genuinely correct the problem,” she says.

8. Vitamin B

Alexandre Fogaça Cristante, orthopedist at the Institute of Orthopedics and Traumatology, Hospital das Clínicas, Faculty of Medicine, USP, spine surgeon at Clínica Vertebrae, Associate Professor at FMUSP and Associate Professor at the Department of Orthopedics and Traumatology at HC-FMUSP, emphasizes that Food is important in the health of the spine with regard to avoiding overweight – which can overload the spine joints and discs and lead to premature wear of these structures.

“In some cases of neurological compression where patients experience tingling, numbness and dysentery, vitamin B compounds can help alleviate these symptoms. They act by improving electrical conduction in these compressed nerves”, he highlights.

It is worth mentioning that any type of supplement should only be used with medical indication.

Where to find these supplements

In the gallery you can see where to find these supplements/substances that can help relieve back pain. It is worth remembering that they should only be used with medical indication to have good effects.

How to avoid back pain

Below are some simple tips to help prevent back pain:

• Always be aware of your posture. Keep shoulders straight, chest forward, weight evenly distributed on both feet.
• Do physical activity without impact, aiming to strengthen the abdominal and paraspinal muscles, and stretch the hamstrings, back of the thigh muscles.
• Avoid carrying unnecessary weights and unnecessary overloads to the spine.
• Stay at the right weight for your height/age.
• Avoid sleeping on your stomach, as you can bend your neck and strain your lower back.
• Get in the habit of stretching during the day, for example, “stretching” when you wake up.
• Try to sit on chairs and sofas with a straight and firm back.
• When driving, keep your feet at a comfortable distance from the pedals, without straining. On very long trips, take rest breaks.
• If you work for a long time sitting down, walk now and then.
• If you only work standing up, take breaks to sit down and get some rest.
• Try to avoid stressful situations as much as possible.

Finally, remember: treat acute pain with medical advice, so it doesn’t turn into chronic pain. And always avoid self-medication.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.