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I’m very excited to announce that my daughter Danielle is getting married this weekend!  It’s hard to believe my baby (and my firstborn) is all grown up…and yes, I will be shedding many tears!

There will be a party at my house, so needless to say, I’ve been running around like a madwoman this past week cleaning, doing yardwork and decorating.

So…I wasn’t entirely surprised when I got some back pain last night. 

Even someone like me that does karate fighting, kickboxing and running on a regular basis can suffer back pain if I overdo it or strenuously use muscles I don’t always use.

But I’m happy to report that I woke up pain-free today!

Not because I popped any kind of OTC or prescription painkiller, but because I followed my own advice for safely and naturally easing back pain. 

And if you’re suffering from back pain and want relief without drugs, here are 10 safe, effective remedies you can try:

Reduce inflammation

Inflammation is far and away the most common culprit behind pain of ALL kinds, and that includes back pain.  (This is definitely what was behind my pain—I stirred up a huge amount of inflammation with all the heavy chores I’ve been doing!) 

Sadly, ours is a society that is rampant with chronic inflammation, which is mainly the result of our food supply lacking Omega-3 essential fatty acids. 

We used to get plenty of these natural anti-inflammatories from the meat, milk and eggs from grass-fed animals, but most of our animals are grain-fed now, which instead provides inflammation-stirring Omega-6 fatty acids. 

And we’re paying the price with our health!

Plus our heavy reliance on processed foods doesn’t help, as they create inflammation too. 

So to end chronic inflammation at its very root causes, it’s essential to get the Omega-3 fatty acids your body needs!  In addition to eating natural sources of Omega-3s like fatty fish, a top-quality fish oil supplement like VitalMega-3 is just what you need.

VitalMega-3 provides an inflammation-soothing 1,200 mg of Omega-3 EFAs in every daily 2-capsule dose, including the superstars EPA and DHA, which are essential for your brain and nervous system.

(I popped a few VitalMega-3 capsules last night and they sure helped!)

You can also help reduce inflammation with your diet by avoiding processed foods, sugars and refined carbs, and concentrating on lots of fresh veggies.

Sit up straight

Incorrect posture is a very common cause of back pain, especially in people whose jobs involve lots of sitting (like truck drivers and desk workers). 

Good posture is when your shoulders are back, your head is up straight and the lower part of your spine curves out ever so slightly to form a J-shape.

It’s not hard to improve your posture—you just need to be aware of it and correct yourself when you feel your shoulders rolling in or bending forward at your mid back. 

If your job requires you to sit for long periods of time, be sure to get up and move around as much as you can (once an hour is ideal).

Get some exercise

When you have back challenges, it may be tempting to “take it easy” but that’s not necessarily the best thing you can do!

Of people who have had a history of back pain, those who incorporate regular exercise into their regimen have a 25-40 percent lower risk of recurrence.

And exercise is the best way to prevent back pain in the first place!

Walking, stretching, yoga, aerobics, and flexibility training have all been shown to be helpful. 

Just be sure to get your doctor’s OK first, then get moving.

Drink enough water

Dehydration doesn’t just cause thirst, dark urine or fatigue during workouts—it can also cause muscle weakness, and when the muscles surrounding your back are involved, you can get back pain.

Be honest here--if Ronald Reagan was president last time you drank anything but coffee, soda, alcohol or Red Bulls, chances are excellent you’re dehydrated.

Aim to drink at least eight 8-oz. glasses of filtered water (not juice, sports drinks or other beverages—just plain WATER) a day. 

Visit your local chiropractor, acupuncturist or physical therapist

Chiropractors have extensive training in musculoskeletal disorders and can help with back pain from a variety of sources.

Acupuncture has been around for centuries and is especially effective in treating back, neck and shoulder problems, as well as arthritis.  (I go for acupuncture every other week, just to maintain the healthy energy flow in my body and help heal any karate-related minor injuries.)

And physical therapy has been shown to be as effective as surgery in many cases!

Get enough Vitamin B12

Vitamin B12 is crucial in supporting your nervous system, and it helps to maintain the myelin sheath which surrounds and protects your nerve cells.

Since back pain is frequently the result of spinal nerve inflammation (especially sciatica), B12 with its "nerve-soothing" properties can actually help reduce pain.  

If you've got chronic back pain it may behoove you to see if vitamin B12 deficiency may be a factor!  And if you’re looking for supplementation with a quality product, Hydroxaden 2.5 B12 oral spray is your ticket.

A B12 spray like Hydroxaden 2.5 can be more efficient than oral supplements (which can have varying absorbency rates depending on your level of stomach acid) and is a lot less costly and more convenient than B12 shots.

Plus Hydroxaden 2.5 also provides healthful doses of Vitamins B2, B3 and B6, which help support your energy level too!

Hydroxaden is certainly part of my daily supplement regimen—for nerve support and energy!

Listen to the Sandman

According to recent research from Great Britain, poor or insufficient sleep was a very strong predictor for back pain in adults over 50.

Most people need between seven and nine hours of sleep each night.  So if you’re getting fewer than that, it’s time to start hitting the hay earlier. 

Sit in an infrared sauna

Infrared saunas can be very effective in combatting back pain, as they help your body eliminate inflammation-triggering toxins and promote tissue healing.

Try a warm bath with Epsom salts

Epsom salts have been used by many people (including athletes like yours truly) to ease back pain.  This is another measure I took last night for relief!

Epsom salts can help reduce swelling and inflammation, relax muscles and even help balance your electrolytes (many cases of back pain are due to electrolyte imbalances).

Get a massage

Massage therapy has been shown to help with various types of back pain, including muscle and bone pain, fibromyalgia pain and spinal cord pain.

Now you know 10 safe, VERY effective ways to get back pain relief with dangerous drug side effects—so get going now!

And you just might wake up tomorrow pain-free like me!

To your health,

Sherry Brescia