Back pain is so common it’s almost considered a sign of ‘getting old’, however, it doesn’t have to be inevitable.
Research by Tarleton, et al [1] tells us that there is a relationship between chronic back pain and magnesium deficiency. Further studies by Boyle, et al [2] suggest that our daily intake of magnesium is wildly inadequate. So much so, that up to 60-70% of adults may actually be magnesium deficient! We have mentioned the benefits of magnesium in our previous blog 'Why Science says to Eat Dark Chocolate’.
Science tells us that stress uses up our magnesium reserves, which means we have less available to use elsewhere in our body. High stress situations often lead to poor health management and poor eating choices. Couple this with long hours sitting at a desk and maybe tensing your shoulders, neck and back unconsciously, or not moving in ways that relieve tension… It's no wonder that back pain follows periods of stress. Now, multiply this pattern over years and you can quickly see how 60-70% of us might be deficient, but how does this help back pain?
Several studies over the years have demonstrated magnesium supplementation improves back pain. There is also evidence that magnesium influences inflammation and inflammatory markers which are prominent in muscle and joint pain. The study by Tarleton, et al [1] found that magnesium intake and magnesium based products were protective of back pain. The more magnesium foods the participants ate daily, the less likely they were to have chronic back pain!
To dive deeper into this study, women were more receptive to magnesiums pain relieving effects than men, yet were more often than not consuming less milligrams per kg of body weight. If women in this study were frequently not consuming enough magnesium, how many busy mum’s and active women are out there doing exactly the same?
So how can you, at home, improve your magnesium levels and improve your back pain?
EAT YOUR MAGNESIUM
Nuts, legumes, whole cereals, and fruits have the highest magnesium content of all foods. Coffee or cocoa-based products may also contain significant amounts of magnesium, while fish, meats, and milk have smaller amounts. Including these foods multiple times a day will help you keep your magnesium reserves up.
SUPPLEMENT
Using a magnesium supplement in the short-term can quickly build reserves back up. Using a magnesium bath soak can be extra stress relieving and target muscle pain due to the warm water and the length of time soaking. If you would like to supplement, check out our blog on which magnesium form is best for you (HERE).
USE A TOPICAL CREAM OR SPRAY
Applying a topical cream or magnesium spray, like our Mg2+ range, directly to your back or tense muscles allows the magnesium to get to your muscles faster than taking a supplement. It allows magnesium to take effect almost immediately, plus can easily be taken on the go or kept close by in your handbag.
Check out our specifically formulated Mg2+ Magnesium Spray and Mg2+ Magnesium Cream. Enjoy the convenience of the spray and the cream as you harness the super powers of magnesium.
This blog post is an educational tool only. It is not a replacement for medical advice from a registered and qualified doctor or health professional.
References:
- doi: 10.3390/nu12072104
- doi: 10.3390/nu9050429
- doi: 10.3390/nu9080813
- doi: 10.3390/nu12123672