How to Reduce or Eliminate Tension Headaches

HEADACHETension headaches are common to millions of people.  While most cases are not debilitating (enough to incapacitate the sufferer), they still can impact one’s ability to perform and produce.

The cause of headache pain is difficult to pinpoint as there are currently no diagnostic tests that can provide a definitive answer.  But there are definite, known triggers of headaches including certain food allergies, food additives, chemical fumes and noxious visual stimuli.

With careful investigation, one can trace the cause of his or her headaches and take steps to minimize their occurrence or eliminate them entirely.

Those who get tension headaches describe a sensation of a tight band wrapping around the head, constricting it.  There is pressure around the temples and behind the eyes, or in the back of the head and neck but the pain can be anywhere in the head area.

The onset is usually slow, but is definitely noticeable once it starts.  You’ll feel a gradual tightening of muscles (although it may not be the muscles, but a nerve or vascular sensation mimicking tight muscles) around the head especially forehead; and sometimes back of neck.  When it is at its peak, you feel like closing your eyes and stopping what you’re doing.  At this point, most people will take an aspirin or Ibuprofen.

Aspirin works by blocking an enzyme called COX (cyclo-oxygenase) that is used form a substance called prostaglandins, which amplify pain signals and help initiate inflammation.  Reduce pain signals and reduce inflammation, and you can reduce the pain from headaches.  But the problem with aspirin is that it can make your stomach prone to bleeding, as prostaglandins help protect the lining of stomach from stomach acid.

Ibuprofen is a non-steroidal anti-inflammtory drug that doesn’t have the risk of stomach bleeding like aspirin does, but is known to cause damage to the kidneys in high doses or frequent use.

If you are prone to getting tension headaches i.e. get them regularly, then chances are you are doing something on a regular basis that is triggering them.  Your goal is to identify these triggers and eliminate them.

Here are the steps:

  1. Take a food allergy test.  You can get a home food allergy test kit to determine if you are allergic to a particular food.  “Allergy” in this sense does not only refer to sinus-related symptoms like sneezing and a runny nose.  It refers to an immune response to eating a certain type of food that may manifest as headaches, GI upset, fatigue, joint pain and a wide variety of other symptoms.  Once you identify one or more foods that trigger a response, eliminate them immediately.
  2. Keep a daily log of your activities— places you go/things you do regularly during your week and potential headache triggers that may be in those  environments.  Things to look for:  heavy machinery, office machinery, paints, chemical fumes, food, drinks, and high energy electronics.  See if your headaches coincide with visiting any of these environments.
  3. If you work with a computer/laptop, try reducing the screen brightness.  Try your best to unplug two hours minimum before bed time.
  4. Tension headaches can be caused by periods of continuous concentration.   If you have a job that requires this, have you heard about the Pomodoro Technique?  The Pomodoro Technique is an innovative time management system that basically advocates breaking up your activities into 2o minute chunks, separated by short rest periods.   This enables your brain to recharge itself for more work. More info can be found here.
  5. If you tend to hyperventilate, or have a low respiratory rate, you may be building up higher than optimal levels of blood CO2.  This causes blood vessels to constrict, which can trigger headaches.  To solve this, practice Butkeyo breathing.
  6. Lastly, regular tension headaches may be caused by neck bones being out of place.  The neck bones, or cervical vertebrae can easily shift out of place from accidents and poor postural habits, changing the biomechanics of your cervical spine (neck).  This can cause the neck alignment to straighten or reverse, as opposed to having a nice arc for balancing.  One or several vertebrae may be rotated or tilted to one side, causing muscle strain and abnormal pressure to the joint surfaces (see if you have a head tilt).   An abnormally aligned neck can also irritate the spinal cord and/or spinal nerves that exit down to the arms and back muscles.  All these factors can lead to tension headaches, among other things.  Read my previous post on how to self-treat neck problems here.

If your neck feels out of place; i.e. you can’t turn or bend it fully and/or you feel neck tension, then consider getting checked by an experience chiropractor.  Chiropractic adjustments can help restore movement and alignment to your neck and potentially reduce or eliminate your headaches, if the cause is due to abnormal neck alignment.

 

 

 

What Causes Radiating Arm Pain?

Just like how sciatica/ leg pain is usually caused by a bulging disc in the lower back or by a muscle pinching the nerve, arm pain and/or numbness & tingling is usually caused by a bulging disc in the neck or by a muscle pinching a cervical (neck) nerve root or plexus.

The nerve roots that come out from between your cervical vertebrae converge to form three main nerves that service the arm: the ulnar, median and radial nerves. If any of these nerve roots are pressed by a bulging disc, a bone spur or thickened ligament, it usually causes radiating (traveling) pain from the neck down the arm; usually all the way down to the fingertips.

The specific area of pain/tingling depends on which nerve root is being pinched. In fact, that is how doctors diagnose the precise problem area. For example, numbness down the medial (inner) side of the forearm down to the pinkie and ring finger can be produced by compression of the C8 & T1 nerve roots. Numbness in the outer forearm, thumb and first two fingers is associated with the C6 & C7 nerve roots.

arm dermatomes

Radiating arm pain can also be caused by thoracic outlet syndrome, where muscles near the neck and upper shoulder pinch the nerve plexus (where the roots converge). This will be next week’s topic.

Self Treatment for Radiating Arm Pain

If you have significant neck pain accompanying your arm symptoms, then it is likely you have a bulging disc in your neck. It feels like a focused, sharp pain deep inside the neck on one side. Massage does not help this kind of pain.

Most mild to moderate cases of cervical disc bulges resolve with exercises and manual therapy. The severe cases usually require surgery to remove the disc portion that is pressing against the nerve. If you have a severe case, get a consultation from a spinal surgeon and a second opinion. If done in time, surgery can resolve the arm pain, but if the entire disc is removed the surgeon will fuse the vertebrae above and below the disc which will reduce your neck range of motion somewhat.

If the disc bulge or offending structure is allowed to compress the nerve root for an extended period it may result in permanent injury to the nerve. This means after surgically removing the bulge, you still may have numbness down the arm. This is why, for nerve compression conditions, time is of the essence.

Non-surgical candidates can do exercises to reduce the bulge size. For typical posterior bulges (bulges that protrude towards the back and one side of the vertebral body) try this: while standing, use your posterior neck muscles to pull your neck straight back, as far as you can; hold for 3 seconds. It may feel uncomfortable if your disc bulge is acute. Keep your chin tucked in so that the top of your head is level. Do eight times, twice a day for a couple of weeks; note changes in your neck pain and arm pain. Discontinue if it aggravates your condition. This movement gently presses the backs of the vertebral bodies together, which pumps the disc bulge back to center.

If the exercises help but you hit a plateau, try side bending your neck towards the side of the pain, very slowly; repeat six times. Again, note changes; discontinue if it aggravates the pain.

Recommended Lifestyle Changes

Forward bending of the neck and anterior weight bearing of the head (forward head posture) tends to make the cervical discs more vulnerable to bulging because in this position the vertebrae press the front part of the discs, pushing the jelly center (nucleus) towards the back.

Axial forces (straight down through the spine) to the neck can also make disc bulges worse. Any activity that involves jumping creates axial forces — running, basketball, gymnastics, mountain bike riding, sky diving, etc. It’s not a concern unless you do it frequently.

If you have a bulging disc in your neck with arm pain, here are some suggested lifestyle changes:

  • Use a contoured neck pillow and sleep on your back.
  • Work on improving your posture: eliminate forward head posture.
  • Get a standing desk if your job requires a lot of sitting– it’s better for your back and neck.
  • Use the Cervical PosturePump device to hydrate your cervical discs
  • Strengthen your neck muscles so they offer more support to your neck.
  • Avoid excessive jumping. If you like running, consider getting Z-coil or Gravity Defyer shoes (see below).

Treatment Accessories to Reduce Arm Pain from Disc Bulge

posturepumpPosturePump Disc Rehydrator

This device uses specially designed air bladders, inflated by a hand pump to spread apart and extend neck vertebrae. This expands the discs, drawing in fluids and nutrients and also stretches the neck into its normal, ideal curvature.

 

 

zcoil2Anti-Shock Specialty Shoes

These specially designed shoes have powerful springs in the heel that significantly dampen the forces generated from running. Less shock to your feet, ankles, knees, hips, low back and neck.

 

 

 

standing_deskVari-Desk Height Adjustable Portable Desk

Place this lightweight desk on your traditional sit-down desk and switch its height between standing and sitting in less than five seconds. Choose to stand for as long as you like, then switch back– great for easing into standing while working, if you’ve been a desk sitter for many years.

How to Self Treat Sciatica- Radiating Nerve Pain in Buttock and Leg

Most cases of sciatica involve a bulging disc in the low back pressing on the S1 nerve root, left or right side; less commonly on both sides. The S1 nerve root is one of several that form the sciatic nerve, the largest/ thickest nerve in the body that controls muscle contraction and sensation in the legs.

The S1 nerve root may also be pinched by a thickened spinal ligament or an osteophyte (bone spur) in the foramen (hole) where the nerve comes out of the spine (notice the left vertebrae in the image below demonstrating this).

verteb

Sciatica can also arise from tight muscles in the buttock (hip rotator muscles) squeezing it. If you had a fall or injury that misaligned your sacrum, lumbar spine or hip joint it could throw those butt (gluteal) muscles out of balance, causing them to scissor the sciatic nerve where it passes between these muscles.

pirifomis

Lastly, the worse kind of sciatica is from spinal stenosis. This is when the central spinal canal in the lumbar spine narrows, pinching the nerves that lead to the legs. The canal narrows due to degenerative joint disease in the lumbar spine. Some people in this group walk in a crouched forward position, because it seems to provide relief.

ss

Treating Sciatica Yourself

If you have some low back pain along with sciatica, or a history of it, chances are your sciatica is due to a bulging disc.  The strategy then is to reduce the bulging disc; i.e. decrease its size so that it doesn’t pinch the nerve.
Lumbar extension exercises at various angles can be helpful in reducing bulging lumbar discs.  The key is to find the right angle, as all disc bulges don’t behave the same in response to certain movements.  The correct movement causes the lumbar vertebrae to “pinch” the bulge back to center.   Watch this video where I demonstrate how to do this.

You can also use the PosturePump.  This is a device that extends the lumbar spine in the non-weight bearing position (while lying down).

If your sciatica is caused by pinching of the sciatic nerve in the buttock, try stretching your gluteal muscles (piriformis) muscle to lengthen it.  There are several ways to do it.  One is to cross your legs while sitting (bad leg on top), clasp your hand over the top knee and bend forward as far as you can go (may be difficult if you have a large belly).  Hold for about 15 seconds; relax.  Repeat 6 times twice a day.

You can use a power massager like the Max2 Percussion massager to “shake” the spasm out of the piriformis muscle.  Watch this video where I demonstrate this technique.

If you have canal stenosis, and your symptoms are unbearable, get a consultation from a spinal surgeon on your options.

Sciatica often affects those who sit frequently, for long hours.  Sitting places a lot of pressure on the discs and promotes bad posture.  It also places pressure on the sciatic nerve, especially if you don’t have much fat in the buttocks for cushioning and if you have a hard chair.  Wearing a thick wallet in your back pocket can cause more pressure to the nerve.

One of the best ways, in my opinion, to reduce the bad effects of sitting is to use a stand up desk.  Many employers will pay for this, since studies are coming out showing how prolonged sitting damages health over time.  The VariDesk  is an affordable option for a standing desk.

standing_desk

Other considerations

-Get good shoes with arch support.  This alone may ease your sciatica.
-Strengthen your low back, hip and butt muscles by doing kettlebell swings.
-Seek out an Active Release Technique (ART) practitioner.  This is a special massage designed to normalize muscle contraction and joint movement.

If you have a history of injury involving your low back and/or pelvis, get checked by a chiropractor.  Chiropractic adjustments can re- position the area, removing abnormal pressure to muscles and nerves. 

How Neck Pain Develops, and How to Manage It

neck-pain2In terms of the most prevalent types of spinal pain affecting the general population, neck pain closely trails lower back pain.

For the low back (lumbar spine) it’s easy to see why pain in this area is common:  the lumbar spine bears the weight of your upper body in the standing and sitting positions and is a fulcrum point of body movement, so it is a workhorse that gets quite a beating.

But the neck (cervical spine), while smaller than the lumbar spine and less burdened by body weight (just the weight of the head) has certain characteristics about it that make it prone to pain as well.

Here’s a breakdown of those unique characteristics:

  1. The cervical spine is comprised of seven vertebrae. The first two under the skull are the only set of vertebrae in your spine that does not have a connecting disc. This enables greater range of motion compared to the thoracic and lumbar spine regions.
  2. More movement comes at a cost of less strength. The cervical spine therefore cannot bear forces as well as the rest of the spine and is more vulnerable to injury/ mechanical problems (whiplash, sleeping on a bad pillow, etc).
  3. Forces that act on the cervical spine include gravity, repetitive axial forces from walking running and jumping; abnormal static posture/ sleep positions (stomach sleepers) and trauma from car accidents, falls and sudden jolts.
  4. Structures in the neck affected by these forces are the facet joint surfaces in the rear of the cervical spine; the uncinate joints to the sides of the cervical spine; cervical discs, spinal cord, nerve roots, muscles, fascia, and even esophagus and throat.
  5. Osteophytes, or spondylosis occurs when projections of bone develop usually from abnormal movement over time. Problems occur when these bony protrusions encroach on nerve tissue.

If you have neck pain, chances are it is related to mechanical dysfunction.  But you must also be aware of other conditions that can generate pain and/or tenderness in the neck, and rule these out with your physician if the causation/source of your pain is not clear.

Causes of Neck Pain

Red flags (requiring immediate attention) include:

  • fracture
  • lymphoma
  • bone tumor
  • spinal cord tumor (syringomyelia)
  • onset of rheumatoid arthritis
  • esophageal varices
  • vascular disease (atherosclerosis)

Viral infections are sometimes associated with stiff and deep aching pain in the neck

Primary hyperkalemic paralysis—a rare condition usually triggered by extreme exercise, characterized by high or low levels of potassium, an electrolyte involved in muscle contraction.   Causes severe pain and spasm initially, followed by muscle atrophy and loss of tone and contraction.  The condition usually resolves after a few weeks.  It can occur in the neck, and other muscle groups as well.

Neck Pain of Musculoskeletal Origin

  • Myofascial pain related to previous trauma.  Trigger points and scar tissue are characteristics of MP.
  • Sprains and strains from injury (whiplash, direct trauma)
  • Generalized muscle pain from muscle tension, fatigue or spasm related to poor ergonomics, bad posture and often stress
  • Spondylosis, osteophytes (osteoarthritis related to degenerative disc disease)
  • Spinal stenosis – the narrowing of passageways where nerves pass
  • Disc bulge or herniation
  • Cervical radiculopathy (compressed cervical nerve roots from spondylosis or disc bulge)

Living in a modern society where sitting at a desk looking at a computer monitor in front of you or work papers down in front of you is the origin of many cases of neck pain.

This unnatural position  of craning your neck forward while seated, over time, degrades good posture.   It is unnatural because the human body is optimally designed and meant to stand and walk.

bad_posture

Exercises to Reduce Neck Pain of Musculoskeletal Origin

First, determine if you have a muscle imbalance, where your anterior (front side) neck and trunk muscles are overpowering your posterior (back side) neck and upper back muscles, pulling your head forward of the spine.  Do a posture check, visualizing plumb lines from front and side.   This abnormal posture is referred to as Anterior Weight Bearing of the Head (AWB).    Another term for this is Forward Head Posture (FHP).

If you have AWB, the force to your cervical spine (and muscles) more than doubles compared to if your head’s center of gravity was directly over your torso/ axis of spine.  This is because the weight of your head and the forward angle of the neck in AWB combine to create a moment force.

To get an appreciation of this, imagine holding an eight-pound shot put directly over your head, arm extended.  It should be fairly easy to do.  Then, while still holding it above your head, move the shot put just 5 degrees forward, simulating AWB of the head.  Your arm muscles will quickly fatigue and even develop pain.

The increased forces to your neck  in AWB of the head  get absorbed by your neck muscles, your discs and vertebrae.

Use the diagram below to evaluate your posture (you may need help from another person to view your posture from the side).

posture

Ideal human posture, viewed from front and side. From the front, a line bisecting the center of the body should have equal amount of body mass on each side (symmetrical sides). From the side, the gravity line should pass through the ear, center of shoulder, hip, knee and slightly behind ankle.

If you have AWB/FHP, engage in exercises to counter and correct AWB/FHP, with the goal being to reduce the amount of it:

Neck extension exercises – While lying face down on a mat, arms to side, contract your posterior neck muscles and lift your head straight up without arching it, as high as you can.  Hold for four seconds; repeat 12 times 3x/ day.

Neck mirror image posture correction exercises – If your neck tilts to one side abnormally, stand with the opposite side shoulder contacting a wall.  Using your neck muscles opposite the side of abnormal tilt, pull your head sideways towards the wall without bending your neck (keep your head level during the exercise).  Hold for four seconds, repeat 12 times 3x/day until your neck is centered.  Repeat as needed.

Wall angels.  See this video of me demonstrating this exercise.

Isometric strengthening exercises for neck – Find a small child’s inflatable ball and place it against a bare wall, head level.  Using different parts of your head each time (forehead, side of head, crown of head), press the ball against the wall and hold for 10 seconds.  This isometrically contracts your neck muscles, strengthening them.

Rolled towel exercise to improve curvature-  Roll up a towel to about a 5″ diameter, or better, buy a cylindrical neck pillow.  Place it underneath your neck as you lie on your back.  Arch your neck over the pillow and press the crown of your head onto the floor; hold for five seconds and repeat ten times.  Next, with the roll still under your neck turn your neck as far as you can to the left, then right, five times for each side.

Use the Posture Pump Disc Rehydrator device

Thoracic outlet exercises: shoulder circles, corner stretches

Quadriceps stretch  Tight or shortened quadriceps muscles (your lap muscles) can rotate your pelvis forward causing your upper back to lean forward which can strain your neck as it tries to correct.  To stretch, while standing bend your leg at the knee straight up keeping your knee pointed down.  Grab your instep with the same side hand (balance yourself, as you will be standing on one leg) and pull it straight up.  You should feel a stretch to your quadriceps muscle.  Hold for ten seconds; switch sides.  Repeat five times each side.

Core exercises – It’s important to have a strong core to support the lumbar spine properly, which fosters better posture overall.  Do crunches, medicine ball exercises and planks to strengthen your core.

If you have any history of previous neck trauma such as sports injuries or repetitive movements, car accidents, falls etc., or spend a lot of time at a desk in a static neck posture, it’s possible that one or several of your neck vertebrae have locked together or have lost some movement which can have the effect of perpetuating discomfort. Chiropractic adjustments can be helpful in restoring motion to these segments and when combined with rehabilitative exercises, can usually resolve cases of general neck pain.

Lastly, a great way to discourage formation of AWB and encourage good posture is using a standing desk.  The VariDesk is a quick and affordable solution to standing while working.  Lower it, and you’ve got a traditional sit down desk; raise it (takes 5 seconds) and now you’ve got a standing desk.  Alternate between sitting and standing throughout your day and notice your neck and back pain and stiffness improve!

standing_desk

The VariDesk can dramatically reduce low back and neck pain, and upper shoulder tightness.

Summary:

If you have neck pain and you aren’t certain of the causation/origin, see your doctor and rule out red flags.

X-rays are helpful in assessing the state of your cervical spine (alignment, disc spacing, bone density, abnormalities, level of decay).

Countering anterior weight bearing/ forward head posture, strengthening the neck muscles, improving your cervical curvature, stretching your leg muscles and strengthening your core will improve your posture and reduce strain and pain to your neck.

Why Skinny Thin People Can Still Have Low Back Pain

It’s probably a safe bet to assume that people with chronic lower back pain are more likely than not to be overweight or obese.  Although there are a few exceptions related to genetic disorders and medical conditions–thyroid disease, Cushing’s syndrome, depression– those who are overweight got that way because they are less physically active and do not eat as healthy as those who are not overweight; i.e. they consume more calories on average in their diet.   This is attributed to mindset, which is a major contributor to, if not actual origin of most types of chronic disease (heart disease, cancer, diabetes, high blood pressure).   With excess weight comes excess pressure to the weight bearing joints of the low back, hips, knees, ankles and feet; hence the association between back pain and overweight individuals.

But what about those folks who are normal weight, or even under weight and have terrible episodes of low back pain?

It seems highly unlikely, but it does happen.  After all, how can a skinny person who doesn’t have much fat and muscle to carry around develop low back pain?

If you are thin and have recurring lower back pain, here are some possible explanations:

 

Bad genes

Ongoing research is finding a connection between certain gene markers and lumbar disc degeneration.   If you possess such markers in your genetic profile, you are more vulnerable to developing degenerated discs, which are a common source of lower back pain.

The good news is that such bad gene markers need to be activated in order to do damage.  You may be able to delay, or prevent this activation by practicing a healthy lifestyle– eat naturally occurring foods with copious amounts of anti-oxidant and nutrient-rich green, leafy vegetables; regular, moderate exercise, adequate rest/ deep sleep; minimizing toxins (alcohol, sugar, tobacco, pollution, chemicals in cosmetics and food additives); and engaging in socially rewarding activities.  The opposite behaviors are the very things that can trigger activation (up-regulating) of bad gene markers, initiating the sequence of events that eventually will manifest the disorder– smoking, drinking, junk food, lack of exercise, pollution and so on.

You are sedentary most of the day

You don’t have to be overweight to be sedentary.  If you have a high metabolism or simply don’t gain weight despite eating junk food, big lunches and late night snacks, don’t celebrate–  you may be skinny but unhealthy in several health metrics like strength, energy and stamina; cardiovascular endurance and insulin sensitivity.

Sedentary people sit more than they stand in a day and stay relatively motionless (TV, internet jockeys) and don’t exercise or do physically demanding work.    A sedentary lifestyle leads to muscle atrophy in the legs, pelvis (hips, buttocks), abdominal muscles and spinal (postural) muscles.   Those muscles groups, because they aren’t firing together often, lose coordination with one another.  The autonomic part of the brain “forgets” how to make them contract properly, in proper synchronicity, during every day movements such as bending and twisting of the torso; lifting objects from a low position to a higher one and rising off a chair.   As a result, the lower back does not get proper support, opening it up to injury.

Sedentary individuals are prone to experience an acute low back injury when trying to move something heavy or suddenly engaging in physically demanding activity; or their low back pain may develop from insufficient support to the lumbar vertebrae, causing weak back muscles to strain and joint surfaces to get overly taxed.

Previous injury or history of cumulative force trauma to your spine

If you played a sport or recreational activity when you were younger that involved jumping and landing, you may have predisposed yourself to disc degeneration with all the repetitive trauma to your spine and weight bearing joints.  Sports that fall into this category are gymnastics, basketball, football and volleyball.   Motocross, parachuting and martial arts are other activities that can result in cumulative force trauma to the spine.  Such forces over time pound the L4/5 and L5/S1 discs and may even damage the vertebral end plates of the vertebrae above and below.  When this happens, that area calcifies and nutrient absorption from the tiny capillaries in the end plates into the disc is reduced.  As a result, degenerative joint disease accelerates.  The disc thins and forms painful tears and/or bulges.

It’s also possible that the cumulative force trauma caused a pars stress fracture, or spondylolysis that is making your L4 or L5 vertebrae unstable, where it shears back and forth during bending of the waist, irritating ligaments and nerves.

If the following signs and symptoms apply to your particular low back pain, there is a good chance you have a pars fracture and/or instability of your L4 or L5 vertebrae:

  • adolescent athlete
  • low back pain predominantly on just one side of the lower back
  • started as mild pain; worsens with running and jumping
  • feels the worst when arching backward, twisting the waist or straightening your back from bending
  • gets worse with sports or heavy work, and better with rest

pars stress fracture xray

If jumping or contact sports are in your history, get a motion x-ray study (x-ray views taken in lumbar flexion, neutral, and extension in the weight bearing position), or video fluoroscopy study.   The x-ray series will reveal if one segment is moving abnormally relative to the ones above and below.  If diagnosed, the standard approach to treating spondylolysis is to modify your movements to reduce the shearing effects; strengthen the core muscles so that they offer more stability to the lumbar spine; lumbar bracing and perhaps shoe orthotic inserts.

Unfortunately, pars fractures do not usually heal due to the delay in discovering them, and the difficulty in bracing them.  In some cases, the gap is closed by fibrous tissue the body lays down, which offers some stability.

Vegetarian Diet

Your vegetarian diet (if that’s the case) could be contributing to back pain.  Vegetarians are more susceptible to having Vitamin B12 deficiency, since Vitamin B12 is only found in animal sources.  Vitamin B12 is the “energy” vitamin and plays a big role in a number of important biological pathways.  Studies show that low levels are associated with  ataxia (shaky movements and unsteady gait), muscle weakness, spastic muscles, incontinence, low blood pressure and vision problems.

Vegetarians may not be getting enough sulfur in their diets.   Your body needs sulfur to build strong muscles, bones and cartilage, among other things.  Sulfur is also believed to be protective against glycation— the harmful reaction where excess glucose combines with proteins in tissues, effectively denaturing them (rendering them useless).   While plants like onions, leeks and asparagus contain sulfur, animal protein is the most complete form.

Lastly, vegetarians may not be getting enough cholesterol in their diets.  Cholesterol is needed for healthy cell membranes, proper nerve function and synthesizing cortisol and sex hormones.

A great meal to counter-act all these deficiencies is bone broth soup.  Packed with calcium, collagen, elastin, chondroitin, sulfur and more, bone broth soup is great for your skin, hair, nails, connective tissue, nerves bones and muscles.   Not too many meals can compare, nutrition-wise to bone broth soup with spinach!

Osteopenia

If you are a female whose mother has osteoporosis, you may be carrying the gene.  Osteopenia is the loss of bone mass and occurs when your body does not replace calcium as fast as it resorbs it (releases it from your bones into the blood).  It may be related to low Vitamin D levels, thyroid disorders, estrogen deficiency, hysterectomy or other condition which would cause bone to lose calcium.

Osteopenia leads to osteoporosis, where the cancellous or spongy, inner part of a bone has lost much of its density, thereby weakening the bone.  Osteoporosis of the spine leads to a humped/ stooped posture as the vertebral segments shrink, and fragile bones highly susceptible to fracture.   Spontaneous vertebral body fractures are common in osteoporosis and an often overlooked cause of back pain.

If you suspect osteopenia, I would advise getting your Vitamin D levels checked.  Vitamin D is necessary for your body to absorb calcium from you diet, in your intestines.  If you are low, make it a point to expose your body to the sun 4 hours a day.  The UV rays in sunlight initiate the synthesis of Vitamin D3 from cholesterol present in your skin.  Then it is converted to another form in the liver (calcidiol) and finally to the active form (calcitriol) in the kidneys.  So your liver and kidneys need to be healthy– avoid alcohol, tobacco, drugs, unnecessary medications.

Also, take high doses of Vitamin D supplements.  Based on current research, consuming 1,000–4,000 IU (25–100 mcg) of vitamin D daily should be ideal for most people to reach healthy vitamin D blood levels.  This may seem high, but know that much of what you take does not get absorbed; around 30%.

Lastly, did you know that Pulsed Electromagnetic Field Therapy (PEMF) can increase bone density?  PEMF is the external application of compatible electromagnetic fields to the body to augment the body’s naturally occurring fields, which helps cells and tissue function more optimally.  PEMF is often used to heal non-union fractures, as well as help reduce inflammation and pain.

Bio Balance Pulsed EMF

You can read more about how Pulsed EMF works here.

The bottom line, thin people get back pain, too.   If you are normal weight and are experiencing lower back pain, look into these possible causes and take action.  All of the above factors can be positively affected by making changes in your lifestyle.

If you were diagnosed with degenerative disc disease, check out the recommended home therapy devices in our Amazon store:

Try using the PosturePump

posturepump elliptical spine trainer

 

 

 

 

 

This device decompresses the lumbar discs so that they can rehydrate and heal faster.   Simply place it under your low back as you lie on the floor, and pump up the air bladders to your tolerance.  Let the PosturePump spread your discs apart in this position for 10-15 minutes, twice a day.  Your pain should face as more space is created by thickened discs.

Fight back against hard to avoid sedentary behavior!  If you are one of the millions of people who must sit hours and hours behind a desk at work, consider getting a standing desk.  Standing relieves some pressure to your low back by transferring some of it to your legs and by encouraging a lordotic (inward curved) low back.  Here is a low-cost solution:

Vari-Desk Stand Up Desk

standing_desk

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