El backache It is one of the most common ailments in the world's population, affecting people of all ages and lifestyles. Its origin can be related to multiple factors, such as poor posture, sedentary lifestyle, stress or even nutritional deficiencies. In this article, we will explore how certain vitamins and minerals They can help you relieve and prevent this discomfort, providing a natural alternative to conventional painkillers.
Why does back pain occur?
Back pain can be caused by a variety of factors, from injuries, musculoskeletal problems, inflammatory conditions, or even emotional factors. Some of the most common triggers include:
- Incorrect posture: Spending many hours sitting, especially in front of a computer, can put strain on your back.
- Muscle overload: Lifting heavy objects without proper technique or doing exercises without warming up.
- Stress and anxiety: Emotional tension can cause muscle spasms and contractures.
- Nutrient deficiency: The lack of certain vitamins and minerals can weaken muscles and bones, increasing the risk of injury and pain.
Essential vitamins and minerals to relieve back pain
The body needs a balanced combination of nutrients to maintain bone and muscle health. Here are the best vitamins and minerals most important to combat back pain.
Vitamin D
La vitamin D It is essential for the absorption of football, a key mineral for bone health. Deficiency of this vitamin has been linked to muscle weakness and chronic painAccording to a study by the Mayo Clinic, people with low levels of vitamin D have a higher risk of suffering from musculoskeletal pain.
To maintain adequate levels of vitamin D, it is recommended:
- Sun exposure: At least 15-20 minutes a day.
- Consumption of foods rich in vitamin D, such as fatty fish (salmon, tuna), eggs, and fortified dairy products.
- Supplementation, in case of deficiency diagnosed by a doctor.
Vitamin C:
La Vitamin C It is a powerful antioxidant that helps reduce inflammation and accelerates tissue repair. In cases of back pain caused by inflammation in the joints or muscles, this vitamin can be of great help.
Natural sources of vitamin C include:
- Citrus fruits such as oranges, lemons and kiwis.
- Red and green peppers.
- Broccoli and spinach.
B vitamins
The Group B vitamins are essential for the function of the nervous system and the regeneration of muscle tissue. Specifically, vitamins B1, B6 and B12 have been studied for their analgesic effect in neuropathic pain, such as lumbago or sciatica.
Some foods rich in B vitamins include:
- Liver, beef and fish.
- Eggs and dairy products.
- Legumes and whole grains.
Magnesium
El magnesium It is vital for muscle function and tissue relaxation. A deficiency in this mineral can cause muscle spasms and chronic back pain.
To increase your magnesium intake, include in your diet:
- Nuts such as almonds and walnuts.
- Spinach and chard.
- Bananas and avocados.
Additional recommendations to prevent back pain
In addition to optimizing the intake of vitamins and minerals, you can follow these tips to maintain a healthy back:
- Regular exercise: Perform strengthening and stretching exercises.
- Maintain good posture: Avoid slouching when standing or sitting.
- Sleep in a proper position: Use a firm mattress and an ergonomic pillow.
- Reduce stress: Practice relaxation techniques such as yoga or meditation.
Taking care of your diet and maintaining an active lifestyle are key to preventing and relieving back pain. By incorporating these essential nutrients and adopting good habits, you can improve your well-being and reduce the need for conventional painkillers.
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