Managing Spinal Arthritis
Exercise. The more physical activity performed, the more pain and inflammation reduction occurs. Exercise will create anti-inflammatory substances that will also help to reduce pain and inflammation while creating endorphins that can help enhance your mood. The right exercise can also increase your range of motion and reduce the chances of other health complications.
Yoga. I want to hit on yoga separately from exercise. Many people think yoga is a froux-froux thing that women do. It is not. Yoga helps strengthen your core and increase your flexibility. Both things are needed to help your back. Yoga can be intense, but it can also be relaxing and healing.
Testing. Bloodwork should be drawn to see what vitamins and minerals are lacking and which are overcompensating. Arthritis is the buildup of minerals between joints. If you think of a glass of water sitting in the sunshine – what happens when the water evaporates? Mineral crystals are left behind. If you are taking supplements or eating certain foods, you may be consuming too many of certain vitamins / minerals.
Water. Along the same vein as above, dehydration is one of the biggest causes for arthritis. Ensure you are drinking enough water each day to flush your body of toxins and excess vitamins and minerals.
Diet. Another cause of arthritis is an improper diet. Certain foods can create an allergic reaction – causing inflammation. Other foods increase inflammation in the body – sugar, artificial colors, artificial flavors, preservatives, etc. – these foods should be removed from the diet. And obviously, anti-inflammatory foods should be added but wait.. let’s take this one step at a time. I recommend you do a food journal for at least 30 days before you make any changes to your diet. Include: when you eat, what you eat, how much you eat, and how you feel 30 minutes later, 1 hour later, and 4 hours later. You are essentially charting the foods you are eating and how your body reacts to them. If you find that you are stiff and sore after certain meals, you should start an elimination diet to find out which foods are actually affecting you. Sometimes you can return to these foods later in life, sometimes not.
Acupuncture. I highly recommend finding a chiropractor that also specializes in acupuncture. Ensure you are choosing someone that will listen to you. My grandmother always recommended chiropractors and so I tried one, I had migraines every time I left his office. He kept saying that my body just needed time to adjust. Well, this was the WRONG guy for me. He didn’t listen and he wasn’t flexible. I tore the tendons and ligaments in my arm one time when I moved and struggled for months. Finally, I decided to go see another chiropractor but wanted to ensure that he was also well-versed in acupuncture to make sure I healed properly. This guy sat me down before we started and talked to me for 30 minutes or so. Learning what my fears were, why I was nervous to be there, and how I am different from other patients. He was AMAZING! Acupuncture specifically helps reduce the inflammation in your body and clear blockages of energy.
Massage. Similar to acupuncture, massage helps clear blockages of energy and reduce the muscle tension related to the ravages of arthritis.
Herbs / Supplements
There are several herbs / supplements that should be considered for natural healing and management.
Glucosamine and Chondroitin. These two the building blocks for cartilage. Both are produced naturally in the body and are available as supplements. In supplemental form glucosamine is made from the shells of shellfish and chondroitin is made from the tracheas of cows. Initial dosage is 1,500mg of glucosamine and 1,200mg of chondroitin daily for 1 – 2 months. See how you are doing at that point and decide if you can reduce your intake. A step down would be 1,000mg glucosamine and 800mg chondroitin.
Cautionary: Studies have found that these two may interact with the anticoagulant drug warfarin. Glucosamine may affect the way your body handles sugar, especially if you have diabetes or other blood sugar issues.
Recommended reading: https://www.webmd.com/osteoarthritis/arthritis-supplements
SAM-e. Is used for depression and its anti-inflammatory properties. Additionally, it may stimulate cartilage growth and also affects neurotransmitters, such as serotonin, which reduce pain perception. Two studies have shown that it relieves OA symptoms as effectively as non-steroidal anti-inflammatory drugs or NSAIDs with fewer side effects and more prolonged benefit.
Recommended reading: https://draxe.com/nutrition/sam-e/
Boswellia Serrate (Indian frankincense). Another anti-inflammatory and pain reliever. Beyond this, it also may help prevent cartilage loss. A study shows that the extract (Loxin 5) significantly improved osteoarthritis pain within seven days. It has been seen to be safe in doses up to 1,000mg daily for six months.
Recommended reading: https://www.healthline.com/health/boswellia
Capsaicin. Can be found in hot peppers and is well known to be a benefit for gut issues and pain relief. In one study (2010) it was shown to reduce joint pain by 50% after three weeks of use (topical cream, gel, or patch.)
Recommended reading: https://pubmed.ncbi.nlm.nih.gov/27575891/
Turmeric. The chemical in turmeric that reduces joint pain and swelling, curcumin, blocks inflammatory cytokines and enzymes.
Recommended reading: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5036591/
Omega3 fatty acids EPA and DHA. A definite MUST. Everyone I have made this recommendation to has seen improvement in pain within three days. Omega-3s block inflammatory cytokines and prostaglandins. They are converted by the body into powerful anti-inflammatory chemicals called resolvins.
Recommended reading: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9413343/
All of these recommendations are two-fold. First to manage the pain and inflammation and second by reducing the inflammation aiding in healing the body where possible. A combination approach is needed to strengthen the core, reduce the inflammation, and increase mobility.
As a reminder, I am not a Naturopathic Doctor and am unable to prescribe any food, medicine, or regimen. All the information I provide, is just that – information that your allopathic doctor will not provide to you either by ignorance or by design. Please consult your naturopathic practitioner before changing any medications or adding any herbs.
Blessings – E