What Is The Best Treatment Of Lower Back Pain?

What a difficult question is that? Since I’m suffering from that illness myself, I have met many people over the years with quite similar or even the same issues. I met them in hospitals, in rehabs, in the gym – they are everywhere. Emanating from my personal experience I would say there are millions of people worldwide, who have to deal with it every day. And I have stopped counting the discussions I had about the question of what the best treatment of lower back pain is. Since my own “back pain story” is a pretty long and complex one, I would consider myself to be an expert on that concern. What I found out is the surprising fact, that not always the obvious things can cause pain. Sometimes it comes from a direction you wouldn’t expect in the first. It took me a freaking long time to realize that many things in my body can have a negative effect when it comes to lower back pain matters. So what can you do? I can tell you what I did: Questioning anything!

Get Your Intestinal Flora Checked

Yes, you read it right: the intestinal flora! What on earth has my ass to do with my lower back pain? Apart from the fact that some people call their back issues “a pain in the ass”, there is no obvious reason to assume that these two things are associated. So how did I find out that there is a connection? It was in my case a lucky coincidence after all. A few years ago I visited a well-respected alternative practitioner who also practices physiotherapy to get my muscular hardening relaxed.

Tensions From “The Other Side”

While checking my lower muscle regions she stated that my abdominal muscles had been quite as hard as my lower back. She also mentioned that it is pretty normal for patients with lower back muscle imbalance to be affected in the belly region as well. But in many cases there could be a mismatch of the intestinal bacteria responsible, causing either flatulence or an inflated abdomen – sometimes even both. Many people who are looking for the best treatment of lower back pain all too often overlook the fact, that a big part of their muscular tensions come from the “other side”, she explained. At that time I have to admit I had been lightly overweight due to an imbalanced diet and made mainly that responsible for my – let’s call it – potbelly.

Gut Flora And Biome Analysis

After giving me a massage my alternative practitioner recommended to make gut flora and biome analysis by sending a stool probe to a specialized laboratory, which I did. A week later I got the surprising results: I had a huge lack of diverse enterobacteria and my acid-base-metabolism was far from being balanced. As a consequence my alternative practitioner prescribed me some dietary supplements like e.g. enterobacteria and lactobacteria (they are available as soft gels or pills), which I’ve been taking for 3 months. After about 2 weeks the symptoms in my stomach already improved and the tension of my abdominal wall decreased day by day. Today I have a feeling that not only my metabolism in common has become better, but it also has a positive impact on my lower back pain. Of course not all my pains have vanished, but I can handle it better now – the tensions in my belly more and more relaxed. What was still left, was my little overweight problem – so I put that next on my agenda.

Change Your Nutrition

Three simple words that sound so easy in theory but are so hard to practice. Over the last 25 years I repeatedly tried diets to lose some weight. I must say I’ve never been suffering from adiposity. But I weighed about 25-30 lbs too much, which of course was no good for my back problems. Since I’ve never been able to perform sports frequently, because my operations made that impossible, I had to find a way to lose weight without sportive workout. Not an easy task to accomplish. About 3 years ago I began to read books about Chinese medicine and nutrition. Some aspects of it I integrated into may every day’s meal plan. The two most important ones for me are:

  • The first meal of the day (breakfast) must be a warm meal
  • The later you eat, the more liquid and spicy the meal should be

Warm meals for breakfast are essential – no matter if you like cereals or a soup. It is important not to eat cold food that gets your stomach working as hard as your brain should in the morning. That means: If you eat e.g. cereals with cold milk, your stomach gets a load of raw fiber mixed with cold liquid. In Chinese nutrition philosophy your body needs to heat up the food first before it gets digested. The energy is fully concentrated on the stomach-work but it actually shouldn’t be like that. Your energy is needed elsewhere. So why not cooking your cereals like kind of Porridge? Believe me it tastes much better than it looks. The benefit is that the food reaches your belly with body temperature and only a minimum level of energy is needed for the meal to digest. All of a sudden you’ll realize how actively your brain is working after breakfast.

Light, Liquid And Spicy Supper

One very important rule of the Chinese nutrition philosophy is: The later you eat your supper, the more liquid it should be and the spicier. Basically it is about not to strain your stomach in the evening, but to prepare your meals in a way to take off the work from your belly. By eating spicy foods in the evening you stimulate your gastric juices to do their work. I myself eat a piece of finger root or ginger before supper. Try it – you’ll see it helps to digest the following foods much easier. If ginger isn’t your thing, then just eat a warm meal like stew or a healthy soup – but never forget to spice things up. It helps!

Try To Lose Weight

One of the most important things when suffering from lower back pain is to get rid of your unnecessary ballast. If you have managed to change some things of your nutrition, like I mentioned above, you’ve done a huge and crucial step. Well done! In many cases that isn’t quite enough, unfortunately. As I wrote before, I’ve tried many diets over the years – but nothing really worked, I always bounced back to my normal weight. I was aware of that and so I had to do something completely different, which meant I had to recognize that diets don’t work. Believe me, they just don’t!

Intermittent Fasting 36 12

My way of losing weight and keeping it at a balanced level was intermittent fasting 36 12. Many people who know me personally still cannot believe how I’ve managed to keep that dietary change up for about 3 years up to now. But I do – and it works. Intermittent Fasting 36 12 is a heavy task, but it’s only a matter of time to integrate it into your life. In my case it took about 2-3 weeks to adapt, and today it is a normal thing to me. How it works? Simply spoken: One day you eat what you want, the other day you don’t eat at all.

Whaaat? Yeah, sure! You just have to reactivate the genetic endowments your body has embedded for thousands of years. Remember how our forefathers used to live – and I’m not talking about your grandparents, I speak of nomads, people of the stone age, humans that lived way before our modern society. These folks had no fridge they had access to 24 hours a day. In these times it was pretty natural to go hunting and gathering fruits and vegetables on one day and eat them on another.

What is this all about?

So for what does “Intermittent Fasting 36 12” stand in particular? 36-12 is the eat/no-eat rhythm: 36 hours of sugar-free, liquid nutrition followed by 12 hours eat-whatever-you-want. The key here is the insulin level. Everytime you eat carbohydrates or sugar-containing food, your insulin level gets higher, so your metabolism concentrates on burning those. But if you manage to keep your insulin level low, the body begins to eat its own reserves, namely fat. This principle is called autophagy. After one day of avoiding carbohydrates and sugar your insulin level goes that low, that your body begins to “eat” its own fat reserves overnight. Maybe this sounds hard to put into practice. But why not giving it a chance? In the beginning start with 3-4 days with one eating-day followed by one no-eat-day. Every start isn’t easy, but time after time it will become normality to you. I’m practicing this method for almost 3 years and have lost about 25 lbs. Meanwhile, I can allow myself “bonus days”, e.g. I eat on Saturday and Sunday without an eating pause in between. My weight has established at a point I feel comfortable with. One really interesting side effect is, that you wake up feeling saturated after a no-eat-day. The reason is the autophagy that comes into action overnight. Your body has eaten its own fat – no kidding.

Ask your doctor first

Before you even consider trying intermittent fasting, you should first visit your doctor and let your body check. Fasting over a longer period isn’t suitable for everybody, so be careful and get your blood and fitness checked. If everything’s OK, there should be no reason not to try it out. In one of my next blog posts I’ll go into detail concerning this fasting method. So stay tuned and true to my site.

Roundup

Lower back pain is a widespread disease. Not always the obvious causes are responsible for what many people have to bear in their everyday life. Maybe you found some new aspects in my writings that opened new possibilities to you and your pain issues. I recommend warmly to everyone to get your intestine checked, which I consider the most overlooked factors concerning back pain matters. It may cost a bit but it’s worth every penny – give it a chance!

 

 

 

10 Comments

  1. Great advice. I would add in a lot of walking. Walking strengthens your core. It is one of the simplest exercises to do. Most people sit too much and therefore there is an imbalance of the opposing muscle groups. Walking helps to strengthen them.

    • Hey Melinda, you’re definitely right. Walking is an important exercise, too. I personally got myself a dog 2 years ago, because I couldn‘t manage to walk enough. My little beagle-girl is a great motivation now and she accepts no excuses. 😉

  2. Hi!
    I agree with Melinda. Any kind of everyday exercise can help. Walking, stretching… I don’t have any serious problems, but I will always apply small, regular exercise to prevent the pain in the future.
    Thank you for the great article Andi!
    Ivan

    • Thanks Ivan for your comment. Prevention is the best way to avoid problems or pain. But if you’re already affected and had several operations, to exercise or walk isn’t always the best of ideas and can cause even more pain. The key is to find the right dosage. 🙂

  3. I suffer from lower back pain occasionally and I always thought that this is caused by my incorrect posture when lifting some heavy things. However, there have been times when I also felt some pressure on my lower abdomen and found it stiff. Now I understand that they are somehow connected.

    I may not be overweight but because my job requires some lifting of heavy boxes from time to time, I always make sure to bend my knees not my back.

    Thanks for thus valuable information.

    • Hey there, thanks for your comment. I‘m happy that you found something in my writings that can help you. Not all back problems exclusively come from a wrong lifting technique. I suggest you to let your abdomen check, and if you any doubts – there is nothing wrong making a gut flora check. Only a healthy intestine results in a healthy metabolism. Many problems have its roots in there.

  4. Wow I had no idea that lower back pain could be related with the intestinal flora. And this intermittent fasting fascinates me. It seems so much easier to put into practice than the full time fasting. I might give it a try, as I intend to reduce sugar overtime. Cheers.

    • Thank you for your comment, Ben. I‘m happy I gave you some inspiration with my post. Please make sure your body can handle the fasting and visit a doctor first. Wish you all the best and a lot of discipline. Cheers.

  5. I really enjoyed this post. I To suffer from back pain but I went to a doctor about it and it seems to be a hereditary issue caused by having short hip flexers. Ever heard of that before?

    • Hey Rachel, thanks for your nice comment. I´ve heard of this issue and in fact I do have short hip flexors, too. In my case the Iliopsoas is the worst one. My physiotherapist helps me to treat it right. I hope you found a way to deal with it, too.

      Best of wishes,

      Andi.

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