7 Easy Ways to Eliminate Back Pain For Good Over 40, 50, 60 and Beyond
In this episode I discuss effective strategies to eliminate and prevent back pain, particularly focusing on individuals over 40. If you know me, you know that I have struggled with my own disc degeneration and have had to overcome some severe back pain. I did it through lifestyle changes, specific exercises, and dietary adjustments, and I want to share what I know to be true in my journey so it can help you in yours!
Did you know that around 68% of individuals in their 40s show signs of disk degeneration and the prevalence rises to about 80% in individuals in their 50s…approximately 88% in their 60s… 93% of individuals in their 70s and 96% of those in their 80s?!
It’s a MAJOR issue AND the progression of this occurs 40-70% MORE frequently in women compared to men! The pain from disc degeneration can range from mild to SO SEVERE that you can’t do life, while others don’t even feel it until something even worse happens!
We can’t FIX disc degeneration, but we can eliminate the pain and take at least THAT out of the equation.
What I learned during my own back pain and disc journey:
- SQUEEZE the glutes, put your shoulders back, tighten your core to alleviate some pain! If you are only going to do ONE THING to help your lower back pain, I want you to stand up, squeeze/tuck in your glutes, and put your shoulders back! Do this as many times a day as you can!
- A body in motion stays in motion
- Sitting worsens it all. Do what you can to sit less throughout the day!
- Specific stretches like: Hip flexors and FOAM rolling can help
- So can moves that activate your glutes like Bird dogs and Glute bridges
- Aim to do targeted glute and core to take lower back out of the equation
- CORE Exercises: PLANK BASED (the correct way)
- GLUTE Exercises: GLUTE BRIDGE, Dead Lifts, Squats
- Eat anti-inflammatory real, natural, unprocessed foods. ELIMINATE GRAINS, DAIRY AND SUGAR! These all make inflammation (and pain) worse!
- Two Supplements that help with inflammation:
- Curcumin, the active compound in turmeric, stands out as a potent anti-inflammatory agent, potentially benefiting conditions like arthritis, heart disease, and inflammatory bowel disease. For optimal absorption, it’s often combined with black pepper.
- Omega-3 fatty acids, primarily found in fish oil, are another powerful anti-inflammatory supplement. These essential fats, particularly EPA and DHA, have shown efficacy in reducing inflammation associated with arthritis and heart health.
✅ To go deeper on how to eat to reduce inflammation and help back pain go HERE
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