Say goodbye to back pain!
KO inflammation ✓
with rose hip tea
Sipping three cups of this fruity brew every day could cut your risk of developing chronic back pain 25%—plus trim four days off your recovery time if you’re already stiff and sore, a recent Australian study shows. Rose hips are brimming with a natural compound, called galactolipid, that reduces inflammation the same way that aspirin does, but with no risk of tummy upset. One option: Alvita Organic Rose Hips Tea ($6 for 24 bags; iherb.com).
Rein in pain ✓
with devil’s claw
This well- studied tropical herb relieves backaches for up to 65% of women in four weeks, according to a study in the journal Phytotherapy Research. Its active ingredient ( harpagoside) inhibits the release of pain enzymes, tamping down mild to moderate muscle pain— with no known negative side effects, says study coauthor Lain Grant, PH.D. Important: Always check with your doctor before taking any supplement for the first time— and since concentrations of devil’s claw vary, follow the package directions for dosage.
Strengthen your ✓
spine with strolls
Folks with back pain used to be told to lie in bed and wait for it to disappear. No longer! It’s now wellproven that gentle exercise dampens back pain, speeds healing and cuts your risk of future injuries 67%. And you only need 15 minutes of daily exercise to benefit—if you stroll outdoors, reveals new Australian research. That’s because walking relaxes spasming back muscles, while sunlight kick- starts your body’s production of vitamin D- 3, a nutrient that speeds healing of tissues, plus helps keep your spine and the cushiony cartilage between your vertebrae healthy and strong. Can’t exercise outdoors regularly? Walk indoors and take 2,000 IU of vitamin D- 3 daily.
Lubricate your joints ✓
with fish
Eating three 4- oz. servings of fish or seafood each week can ease your stiffness and pain in as little as 10 days— and tuna salad will work as well as pricier options like halibut and shrimp, Canadian researchers say. The healthy fats in these foods reduce your body’s production of pain-triggering hormones called prostaglandins, plus they act as joint lubricants to make your spine more flexible and, therefore, less prone to injury.
Speed healing with ✓
sweet potatoes
Eating three cups of sweet potatoes weekly could lower your risk of back pain 33%— plus help you bounce back in just half the time if you’re hurting right now, Finnish studies show. The veggies contain a trio of nutrients—beta- carotene, vitamin C and manganese— that help strengthen your back muscles, cartilage and joints.
Nix nerve pain ✓
with leafy greens
Spinach, basil, kale, parsley . . . if it’s leafy and green, it’s packed with vitamin K, a nutrient that’s essential for the growth and repair of the nerves, blood vessels and shock-absorbing cartilage in your spine. In fact, vitamin K is so important for back health, Boston University scientists say eating just one packed cup of greens daily can keep almost any woman’s back strong, limber and pain-free!