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5 Ways to Take the Natural Approach to Back Pain Relief

Back pain is seriously the worst, but there are ways to relieve back pain naturally. From Turmeric to Yoga, discover what natural back pain relief supplements and stretches might be best for you with these five simple supplements and five yoga asanas!

Let’s talk nutrition and its effect on reducing inflammation. Dr. Michael Perry is the chief medical director and co-founder of Laser Spine Institute. He said, “Left unchecked, inflammation will run rampant through your body, causing all kinds of problems, including low-back pain.” Ways to keep inflammation in check is to provide your body with the nutrients needed to fight it.


Turmeric root contains curcumin, which has been shown in studies and research to help create a healthy inflammatory response and increase antioxidant levels in the body1. Sunwarrior’s Organic Turmeric from the Be Well collection is sourced organically, providing a highly bioavailable source of its active component – curcumin.


Fatty acids influence the body’s inflammatory response in several ways. One of those is that omega-3 fatty acids discourage an enzyme called cyclooxygenase (COX), which produces the prostaglandin hormones that ignite inflammation2. This process means that omega-3 creates a healthy immune response in the body. The great news is that Sunwarrior offers a vegan option for omega-3. We've skipped the krill/fish and have gone straight to the source for our plant-based algae Omega-3 DHA + EPA. It is sustainably grown and harvested for bio-available Omega-3, 6, 7, and 9 fatty acids.

Vitamin D

Vitamin D is critical for bone health. Vitamin D deficiency and insufficiency contribute to chronic pain and muscle spasms in the musculoskeletal system, strengthening the spine by keeping bones strong through Vitamin D vital3.


Beets are brilliant for inflammation reduction. Their beautiful ruby red color comes from betalains, which contain a wealth of antioxidants. Beets are also rich in nitrates that clean the bloodstream, which is another benefit to inflammation reduction. The beauty of beets is that they taste great while doing your body the good you need. And it's never been easier to add to your smoothies and baking than it is with Sunwarrior's organic Beetroot Powder.


Strong, healthy bones require protein, which is a key building block that can heal and repair bone and connective tissue damage. Those repairs go a long toward relieving back pain4. Making sure that the protein you consume comes from quality, clean sources like Sunwarrior’s Collagen Building Protein Peptides makes the healing and repairing process that much better.


Yoga is great, not just for your mind and soul, but it’s well known for its physical benefits. Most of the body postures, or asanas, created in yoga are known to release you from pain and emotional trauma. One of the most common body aches is lower back pain. Lower back pain varies in severity. You might experience muscle tension or stress that bring on mild aches that might go away in a few days. Or you possibly suffer from severe pain caused by slipping a disc or a pinched nerve. Sciatic nerve pain runs from the lower back down the leg and is common in active people. In order to generally avoid lower back injuries, maintaining good sitting posture while at work or when lifting weights and even while practicing yoga is imperative. These 5 simple body positions, or asanas, can help relieve your back pain:


An asana that stretches your lower back and hamstrings, it also strengthens your shoulders and neck. Sit down with your back straight and legs straight out. Reach out to your toes and lower your back, making it parallel to your legs. Basically, your upper body folds parallelly over the lower body. Now holding your feet, keep pulling your body towards the front. Hold on for 7–10 breaths.


This is a heart and hips opening asana that works from your front to the back. Starting from your right side, keep your right feet out for about 1 foot. Stretching your right feet all the way outwards, incline sideways reaching for your right toe. Keep your left hand straight upwards and try opening your chest while keeping your back straight. This would open up your hips and eventually work its way backwards. Stay there for 5–10 breaths.


A heart opening asana that helps to relax and strengthen your back muscles, it also strengthens your thighs and your pelvic muscles. Sit on your knees, project your pelvis outwards slightly and then bend backwards. Place both your hands on your feet and let your head relax. Stay there for 5–10 breaths.


This simple back bend works wonders on your back as you slowly get to the point of lifting yourself off the floor. Lie down on your back, fold your legs up to your thighs and bring your hands near your shoulders. Make sure your hands are parallel and close to your ears. Using your strength of your legs, lift your head off the floor by pressing your hands on the floor. Try this a few times by breathing 5–10 times. You can also use the wall for support.

Apart from these asana’s you can even apply a warm compress on your back during sleeping. If the pain becomes unbearable or lasts for more than a few days, it would be best to seek the advice of your physician.

Back Pain Banishment Beet Smoothie



Place all ingredients in high-speed blender and blend until smooth. Pour into your favorite glass and enjoy!


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