Back Pain Afflict Millions of People

Chronic back pain afflicts around 7.5% of the population.  At some point in their life, 80% of people will suffer from prolonged back pain.  Stretches and diet can help to reduce that pain.

What’s causing this pain in the neck… and back?  What can we do about it?  While you can certainly come visit your friendly local chiropractor to be adjusted, there are things you can do between visits to ensure that your pain doesn’t flair up too badly.  Much of it starts with the diet.

What Happens when you Eat Poorly?

The western diet, more than just the American diet because it’s a large part of the world’s diet now, is overly laden in junk that isn’t good for us.  Sugars, preservatives, and processed grains extend the shelf life, but they wreak havoc on our bodies.

When you ingest overly processed and overly sugared foods, your body reacts with inflammation.  Just like an injury will swell as the body tries to heal that part of the body, your body is swelling to try to get rid of the junk it sees as bad stuff.  Inflammation in the joints creates pressure, and, you guessed it, pain.

Whole foods and fresh foods are the way to go, but try to incorporate these as well as they not only don’t cause inflammation, but they can reduce it as well.

  • Spices: spices are the spice of life. Some, like ginger, garlic, and turmeric, contain compounds that act as anti-inflammatories.  Just like that NSAID, you can reduce inflammation naturally.
  • Green Tea: a non-invasive way to alleviate back and knee pain, green tea contains flavonoids. These little guys reduce inflammation.  Green tea is also known to boos immune response.
  • Pulses: included in pulses are beans, lentils, and peas. High in protein, fiber, and flavonoids, pulses actually have regenerative properties to help repair damaged tissues.

Once you start eating a healthier diet that includes some of the many amazing spices from around the world, you will actually be hard pressed to go back to something that’s unhealthy.  Try it for a couple of weeks, and you’ll feel much better!

What Stretches Get Rid of the Pain?

There’s a reason we always talk about diet and exercise as the means to stay healthy.  A better diet will help, but a better diet and better movement habits will help even more.

Here are three easy stretches that you can do at home or at the office to help alleviate back pain that might be creeping up on you.

Knee to Chest Stretch: Lying on your back with your legs extended, start with one leg and bring the knee as far toward your chest as possible.  Hold it for five seconds, then slowly release.  Repeat with the other leg, and then both legs.


Standing Back Arch: Stand up straight, feet shoulder width apart.  Put the palms of your hands on your lower back, and then lean backward while keeping your legs straight.  Hold for five, then slowly return upright.


Kneeling Lumbar Flexion: On hands and knees, keep your knees directly between your waist and your arms straight down below your shoulders.  Lean forward and slide your arms out in front of you until your face nearly touches the ground.  Hold for five, and slowly back up.

Keeping limber is one of the best ways to prevent further pain from developing.  Most of these stretches will help to alleviate pain you’re already feeling as well.

Remember, if it hurts (badly, more than just that hurty that comes with stretching) stop doing it.

Visit Dr. Shayne Durbin a Billings, Montana Chiropractor

Whether you’re in drastic back pain already, or if you’re trying to prevent it from sneaking in on you, it’s important to visit your chiropractor regularly.  Ensuring those joints are all lined up means that you are less likely to get injured and cause serious pain.

Let’s get you in for an adjustment.  Call our office at 406-545-2128, or fill out an appointment request form on our site.  We’ll schedule you at the next available time that works with your schedule.

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