More than half of all adults in the United States will experience some form of back or neck pain at some point in their lives, yet the cost of medical specialists for spinal care has risen a whopping 95 percent between 1999 and 2008 (Physician’s Weekly). Needless to say, many people are turning to natural remedies, such as our own back pain relief cream,  for lower back pain to help them get back to work and enjoying an active lifestyle.

If you’re one of the millions of Americans struggling to relieve lower back pain, take a look at these tips for managing pain and inflammation naturally.

Essential Micronutrients

essential micronutrients

You might have tried topical creams and ointments before to help calm lower back pain, but the truth is that many of these products don’t contain the right ingredients to 1) be safe and gentle enough for regular use and 2) actually relieve your symptoms. That’s why Epiphany Therapeutics has created Enduras Recovery Cream, a non-steroidal, lightweight, non-greasy topical formula that consists of naturally-derived ingredients, including essential micronutrients like vitamins A, C, and E, and an anti-inflammatory ingredient.

Customers who have already tried Enduras have found amazing relief from not only lower back pain, but also pain and stiffness associated with arthritis, sports injuries, carpal tunnel syndrome, and other common joint, muscle, and nerve problems.

Abdominal Exercises

Many people don’t realize that their abdominal muscles provide the majority of the support that their spine needs in order to function properly in performing our day-to-day activities. One way to help provide better support to your lower back, then, is to work on strengthening your core muscles. Try exercises such as crunches, sit-ups, the pelvic tilt, and leg raises to help work your abs and give your back some extra support (Spine-health).

Improve Flexibility and Balance

stretching back pain relief cream

Because your spine is needed for virtually every movement that your body performs, improving the flexibility and range-of-motion of all of your muscles and joints can, in turn, help to take unnecessary strain off of your back.

Try to add a few minutes of stretching to your regular morning and/or evening routine, starting slowly and gradually increasing the length of time you can hold each stretch. You can also add balance exercises to your stretching routine to help you avoid injury that could worsen your back pain.

Practice Good Posture

Many of us have jobs that require us to sit at a desk for eight or more hours every day. So if we don’t have good posture while we’re at work, there’s a good chance that we’re going to develop chronic lower back pain. When sitting, place both feet flat on the ground in front of you, and avoid crossing your legs. Your back should be straight against the back of your chair, with your head and neck facing forward, not looking down. You may need to adjust your computer screen to make sure you’re not craning your neck while using it.

When standing or walking, try to avoid slouching forward or arching your back to create exaggerated curves in your spine. The curves in your spine should be soft, balanced, and in good alignment (Harvard Health Publishing).

Eat an Anti-Inflammatory Diet

Anti-Inflammatory foods back pain relief cream

Just as applying topical essential micronutrients to your body can help to calm inflammation, eating a diet rich in anti-inflammatory foods and low in pro-inflammatory foods may help to relieve lower back pain and other related symptoms.

Some of the best anti-inflammatory foods and supplements to look for are those that are rich in omega-3 fatty acids, such as flaxseed oil, fish oil, and wild-caught salmon, and potassium, which can help to reduce swelling and improve muscle and nerve functions (Progressive Health). Foods that are high in potassium include bananas, spinach, avocados, and coconut water.

On the other side of the spectrum, try to avoid eating foods that can trigger inflammation, which include sugar, white grains, and alcohol.