• Dr Matt Bowman, DC

7 Steps to Reducing Inflammation and Back Pain

1. Get your inflammation in check, and remember food is medicine.

Consuming food with anti-inflammatory properties, will allow the ‘good-stuff' to build up in your body. Over a period, these potent agents can play a significant role in reducing and/or eliminating inflammatory reactions in the body.

- Turmeric and nut milk.

Turmeric, an Asian spice, contains antioxidant, anti-arthritic, and Curcumin, an anti-inflammatory compound.

- Tart cherry juice. Cherries are rich in antioxidants and anti-inflammatory agents.

- Ginger-green tea. You can also try infused-herbal drinks, such as ginger-green tea, which contains the pain-relieving benefits of both green teas.

- Water.

Drink at least 8 glasses a day. Simple!

2. Get a good nights sleep.

When you have a restful night’s sleep, your back will feel less sore during the day. Try these natural sleep aids, one at a time, to see which one works best for you:

- Vitamins C. Vitamin C protects the cells, making them harder to infiltrate by virus, bacteria and other pathogens.

- Valerian. Supplements made from the root of the valerian plant may help you sleep faster and stay asleep longer.

- Pillow. You sleep for 40% of your life. Get the best pillow that’s right for you.


Avoid prolonged static posture. It is important to pay attention to the joints and muscles of your spine. Prevent fatigue and stresses on these joints by following simple tips, such as:

Avoid excessive sitting or consider using a standing desk while you work. When you sit for a long duration, the pressure on your spinal discs increase. Aim to get up every 20-30 minutes, and walk a short distance to take the load off your discs.

Check your posture and adjust your neck, shoulder, and back alignment to prevent stresses on your spine. Poor, unsupported posture can lead to several problems in your back, causing or increasing the pain.

Rotate activities in order to avoid the same set of muscles and joints from getting over-fatigued. Micro-trauma is the cause of joint degeneration.


Yoga is an effective way to stretch your back, improve the health of muscles and joints, enhance distribution of healing nutrients through blood circulation, and increase the flexibility of the spine.

When you start, perform the stretches slowly and advance only if you feel comfortable without pain. Gradually, you will be able to add more stretches to your routine. An ideal time for yoga is early morning—to help loosen your spine and also reduce stiffness and aches in your back.

5. Be positive, and apply meditation and mindfulness.

Meditation is a great way to improve concentration, release feel-good hormones (endorphins), and decrease chronic anxiety and stress. Through mindful meditation, you can control the way your body perceives pain.

Find a quiet, dark room and meditate for 5 to 10 minutes in the morning. You can also try meditating before bedtime or while you take a break at work. If you don’t like to meditate, try simple breathing exercises—take 10 deep, slow breaths in a row.

6. get walking, or even swimming. Just exercise.

You were designed to walk. Get to it! By starting to walk just 15 minutes a day, you improve longevity by 4 years. What a great investment.

Water. Its not just for bathing. Have fun! The buoyancy of the water lets you enjoy the benefits of exercise with less pain. Exercising in water also helps regulate the functioning of nerves and muscles, relieving pain


Is it painful? Ice it. Use an ice-pack, or a bag of frozen peas. Wrap the ice pack in a towel, and apply to the painful area for 10 minutes, then take off and leave the area for 60 minutes. You can use this 70-minute-cycle to reduce pain and inflammation, unto 3 times a day.

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