Скачать или смотреть How to Get Rid of Back Pain and Avoid Spine Injury as You Age

Audio Only: https://open.spotify.com/episode/73Z4...

Back pain is a common issue that can stem from repetitive daily habits or sudden injuries. This episode provides practical advice for preventing and managing back pain effectively, helping you stay active and pain-free, especially during the busy holiday season.

What’s Covered in This Episode: Learn the difference between micro-traumas (small, repeated movements) and macro-traumas (major injuries) and how each impacts the spine. Discover why holiday activities like lifting boxes, decorating, or shoveling snow can trigger pain and what you can do to avoid it. Avoid exercises like sit-ups, crunches, and burpees, which can harm the spine, and replace them with safer alternatives like bird dogs and dying bugs. Explore the importance of using proper movement mechanics, such as hip hinging and bracing with intra-abdominal pressure, to protect your back during everyday tasks and workouts.

Key Insights and Takeaways: Everyday movements like brushing teeth, loading the dishwasher, or picking up totes can lead to cumulative back strain, but small adjustments make a big difference. A stable spine is more important than flexibility—maintaining proper curves and avoiding over-flexion is crucial. Strengthen your core safely with exercises that protect your spine, focusing on stability rather than high-impact or repetitive flexion. Supplements like turmeric, omega-3s, magnesium, and collagen support joint and spinal health while reducing inflammation.

Who Can Benefit from This Episode? This episode is perfect for anyone dealing with back pain or looking to prevent it. Whether you’re preparing for the holiday season or trying to move more safely in daily life, you’ll find actionable advice tailored to your needs.

Practical Solutions at Your Fingertips: Learn how to manage flexion-based and extension-based back pain with simple, effective techniques. From practicing hip hinging during heavy lifting to building intra-abdominal pressure for stability, these tips will help you protect your back and prevent injury. For more guidance, explore detailed programs and video tutorials available online.

Supplements for Back Pain (as referenced in the show):

Anti-inflammatory Supplements:
Turmeric/Curcumin (500–1,000 mg/day): Curcumin has potent anti-inflammatory properties. Look for formulations with black pepper extract (piperine) for better absorption.
Omega-3 Fatty Acids (1,000–2,000 mg/day of EPA/DHA): Found in fish oil, they reduce inflammation that can exacerbate back pain.

Bone and Joint Health:
Vitamin D3 (2,000–4,000 IU/day): Essential for bone health and preventing muscle weakness. Have your levels checked to ensure proper dosing.
Calcium (1,000–1,200 mg/day): Supports bone density and strength.
Magnesium (300–400 mg/day): Relaxes muscles and reduces cramps, which can ease tension-related back pain.

Muscle Relaxation:
Magnesium Glycinate or Citrate: Helps with muscle relaxation and prevents spasms.

Collagen and Joint Support:
Collagen Peptides (10–20 g/day): Supports connective tissues, cartilage, and spinal discs.
Glucosamine and Chondroitin: May improve joint health and reduce pain in some individuals.

Pain Modulation:
B-complex Vitamins: Especially B12 (1,000 mcg/day), as it supports nerve health, which is vital for back pain caused by nerve compression or injury.

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