Browse our fun-packed, helpful plant-based articles, and delve deeper into this healthy, sustainable lifestyle!
Holistic Health: Exercise Advice for Plant-Based Women with Back Pain
Plant-Based Lifestyle Tips For Women
Author: Plant-Based Susy
Back pain gets in the way of truly enjoying life. With this pain, it's difficult to do anything without thinking of the aches in your body. Back pain is one of the biggest reasons people seek medical care and the leading cause of disability around the world.
Thankfully, it's rare for people to need surgery to tackle their back pain. Making some changes in your daily life and treating your pain at home usually does the trick.
Exercising can be challenging if you're dealing with back pain, but if you use your body correctly, things will get easier quickly. The pain might not completely disappear, but working out can relieve your pain and improve mobility. Research has found that regular exercise reduces the frequency of recurring back pain.
Table of Contents:
Maximizing Nutrient Intake on a Plant-Based Diet
Going plant-based is healthy if done right, but be sure you meet your nutritional needs. Living a plant-based lifestyle is associated with countless benefits, and plant-based diets increase the intake of certain nutrients, including Vitamin C, Vitamin E, potassium, magnesium, and fibre. However, there is a risk of not getting enough of other important nutrients. Plant-based eaters need to focus on getting enough protein and Vitamin B12.
Protein deficiency can cause lower back pain
The most common cause of back pain is believed to be protein deficiency. If you're deficient in protein, the tissues that hold your spine together are weakened. Your muscles, ligaments, joints, and bones are all weaker, too. Lacking protein harms skeletal muscle function and leads to chronic lower back pain.
There are plenty of plant-based protein sources; getting enough can be as easy as getting protein on an animal-based diet. Popular plant-based protein sources include tempeh, tofu, quinoa, veggie patties, lentils, chickpeas, beans, and nut butter. There is also protein in vegetables, like broccoli, peas, and spinach.
Vitamin B12 deficiency can cause lower back pain
Studies have found a link between Vitamin B12 and lower back pain. This vitamin is essential in maintaining nerve health, which includes spinal cord nerves. B12 has been found to alleviate lower back pain.
People typically get their Vitamin B12 from dairy and eggs, but vegans need to get this nutrient elsewhere. If you're worried about it, you can get B12 in rice, soy, cereal, or even a supplement.
Vitamin D and calcium are also important for bone health, so ensuring you're getting plenty of these is crucial. One of the best options for this is leafy green vegetables.
We don’t bring up nutritional deficiencies to scare you. Switching to a plant-based diet is one of the healthiest choices. However, it's essential to do it right.
Eating a variety of nutritionally dense plant-based foods is critical. You can still eat delicious food while making healthy dietary choices. You can even add specific foods to your diet to help with back pain.
A plant-based diet can help decrease back pain
Plants possess remarkable healing properties that can contribute to alleviating back pain. Incorporating specific foods into your diet can have a significant impact on reducing discomfort and improving overall well-being.
By prioritizing plant-based nutrition, you can harness the natural healing power of foods to manage and alleviate back pain effectively.
Consuming a variety of plant-based foods rich in essential nutrients can promote healing and reduce inflammation in the body, contributing to long-term relief from back pain. Additionally, adopting a plant-based lifestyle encourages healthier eating habits, which can support overall spinal health and function.
With the right dietary choices, you can harness the healing potential of plant-based foods to support your journey towards a pain-free back and improved quality of life.
Eat foods that fight inflammation
Inflammation is known to contribute to low back pain. This connection means that eating food that fights inflammation can be an effective weapon for alleviating this pain.
Fried foods, refined carbohydrates, soda, meat, and margarine all cause inflammation. Limiting or eliminating these from your diet and adding some anti-inflammatory foods is best. Darker coloured fruits and vegetables typically have the most anti-inflammatory properties.
Anti-inflammatory foods include:
Tomatoes
Spinach
Kale
Collards
Nuts
Strawberries
Cherries
Blueberries
Oranges
Olives
Omega-3 fatty acids are also among the best nutrients for fighting inflammation. These help the cells in your body function properly and provide your body with energy. There are plenty of plant-based supplements to meet your omega-3 fatty acid needs.
There are many more eating tips to help with back pain
In addition to adding plenty of anti-inflammatory foods to your diet, avoid processed and fast foods whenever possible. Packaged foods with lengthy ingredient lists might please you for a bit, but they damage your body over time. Temporary enjoyment isn't worth sacrificing your long-term health.
Spices can also carry anti-inflammatory benefits. Oregano, garlic, ginger, cinnamon, and turmeric all help relieve pain. Don't be afraid to add flavour to your dishes with beneficial spices.
Exercise tips for plant-based women with back pain
Now that we've covered your plant-based diet, let's discuss exercise tips. When you're in pain, it can be tempting to skip movement and rest instead. Rest is important, but so is getting plenty of exercise.
Speaking with a medical professional is essential if your back pain is severe. Part of their job is to help you identify the cause of your back pain and guide you accordingly. They can also help you decide if there are specific exercises you should skip.
According to WebMD, exercises for lower back pain can strengthen your back, stomach, and legs. This practice supports the spine, which ultimately relieves back pain.
Partial crunches
Full crunches and sit-ups put pressure on your spine, worsening your lower back pain. Avoiding these exercises if you have back pain is best, but partial crunches can help strengthen your back and stomach muscles.
To perform a partial crunch, lie with your knees bent and your feet flat on the floor. You can either put your hands behind your neck or cross them over your chest.
Tighten your stomach muscles and raise your shoulders off the floor, breathing as you lift this portion of your body.
Each time you do the movement, hold for a second before lowering your shoulders.
Wall sits
Wall sits can be great for those with back pain because they don't cause unnecessary stress but still allow you to get the benefits of squats. They are a great exercise to add to your regular regime but can be especially helpful in recovering from back pain.
To do a wall sit, you must stand about a foot away from a wall and lean your back against it. You will look as if you're sitting against the wall with your knees bent in a squat-like pose. You can perform this exercise for as long as you feel comfortable.
Typically, you'll want to start with a shorter time frame of 10-20 seconds. You should perform the same movement a few times back to back.
Bridges
Bridges are an excellent exercise for beginners. This movement helps strengthen lower back muscles and legs simultaneously, using many muscles in the lower back. When done regularly, this movement will help you avoid unnecessary back pain as you perform daily tasks.
For this exercise, you will lay on your back with your knees bent up a bit further than a 90-degree angle, keeping your feet on the floor. Lift your butt as far as you can, but listen to your body and its pain levels. If you're in pain, don't lift as high. Hold each bridge for 5-15 seconds.
Lift weights
Weight training is a big part of developing muscles. Lifting weights improves muscle strength, increases lean muscle mass, and increases back and core muscle function. This is one of the most beneficial ways to help you daily.
If you've never lifted weights before, seeing a physical therapist, instructor, or trainer can be helpful. They can help you with proper technique, advise you on frequency and weight, and assess your condition. This is important so you don't overdo it and hurt your back even more.
If you decide to start lifting on your own, it can help to watch some videos online or bring along a physically active friend. Lifting with someone else is also nice because you have someone there to spot you. There is nothing wrong with using assisted weight machines instead of free weights. If you use free weights, be sure to start light!
Cardio
Walking, biking, and swimming are all great exercises for back pain. Even the least athletic people will find elliptical machines and stationary bikes easy to control. You have the power over the speed you go and the intensity of your workout. This control makes cardio generally safe for someone with back pain.
Swimming is excellent because buoyancy offers a natural cushion for your joints and back. It is best to stick with breast strokes and back strokes rather than being too hardcore with them.
Walking can help relieve back pain if done consistently. Try walking every couple of days for 30 minutes to an hour for these results.
Try a workout class
Pilates, yoga, and water aerobic classes are all great options for someone with back pain.
Pilates is a full-body workout that strengthens the core muscles, which is excellent for your back. This type of workout can also relieve the body, like getting a massage, as it helps tight muscles relax.
Yoga is another practice that helps with full-body strength and flexibility. It can also help with posture, which in turn aids in the health of your back. With most of these exercises, it will take a month or two to feel the results, but it's absolutely worth it to try.
Frequently Asked Questions
What is holistic health?
Holistic health isn't a quick fix but a type of wellness that builds up each part of your person. This approach to wellness targets more than just a single ailment and focuses on your health as a whole.
Holistic health addresses your health's intellectual, mental, emotional, social, physical, and spiritual aspects. Developing habits in each category will impact every part of your life positively.
What causes back pain?
There are many conditions and causes of back pain, which can make it difficult to determine the exact source of yours. Strained muscles and ligaments are one of the most common causes of back pain.
If you make a sudden movement that hurts the muscles in your back, you will likely feel the pain for a while. If you lift heavy weights often and don't give your body time to recover, you deal with back pain.
More serious causes of back pain include arthritis and osteoporosis. A ruptured or bulging disk is also possible, as are diseases. If you think your back pain comes from one of these more severe issues, consider seeing a professional.
How do you get rid of back pain?
There are many ways to get rid of back pain; typically, fixing a few habits is what it takes to deal with the issue.
One of the best long-term solutions is to strengthen your core muscles. This will help your body put less stress on your back throughout the day.
Watch your form and lift correctly to avoid issues when you work out. It's important to stretch regularly and sit up straight.
Is back pain just a part of life?
80% to 90% of people in the United States will experience back pain at some point in their lives. The severity of the pain varies from person to person and depends on various factors, including health and lifestyle.
While you can expect to deal with this uncomfortable part of life at some point, taking care of your body and practising holistic health habits will help you deal with back pain and decrease the time it affects you.
What are the best plant-based protein sources for back pain relief?
Great sources include lentils, tofu, tempeh, quinoa, beans, chickpeas, and nut butter, which support muscle and spine health.
The Bottom Line
Living a plant-based lifestyle and incorporating plenty of anti-inflammatory foods can make a big difference in your level of back pain. When following this dietary practice, you must be sure you are getting enough protein and Vitamin B12. This doesn't have to be difficult, and after following this lifestyle for some time, it will be second nature.
Working out can be hard when you're experiencing back pain, but it can make all the difference. Many exercises, from cardio to lifting, can alleviate back pain. It might take some time before you feel the benefits, but it's important to stay active.
Understanding the power of plants and movement and adding both to your life will make a massive difference in dealing with back pain.
💚 "Happy Plant-Based Eating & Exercising!" 💚
Plant-Based Susy
Plant-Based Nutrition Professional & Weight Loss Coach
Empower Yourself: Embark on a Delicious Fat Loss Adventure
🍉 Get Ready to Jump Start Your Fitness Goals AND DISCOVER A HEALTHIER YOU!
🍉 Let's Make Your Fat Loss & Optimum Health Journey a Delicious Success Story!
🍉 Get The FREE Sustainable Weight Loss Companion eBook and CHEAT SHEETS!
More Free Resources
The Ultimate Guide to Plant-Based Meal Prep for Vegan Weight Loss
Ready to revolutionise your meals and your health? Look no further than a vegan diet! Discover the ease and benefits of meal planning and preparation with simple strategies and my tasty make...
Top 15 Plant-Based Protein Sources for a Vegan Diet
As a vegan health coach and plant-based nutritionist, I often get asked about plant-based protein sources. After all, protein is an essential nutrient that plays a vital role in the function and structure of our...
How Much Exercise Do You Really Need on a Plant-Based Diet?
Are you wondering how much exercise you need to get in shape and boost your energy on a plant-based diet? Look no further! In this post, we’ll dive into the optimal amount of exercise for optimal…
Unlock Your Transformation Today!
Let's Be Friends!
Facebook
Instagram
Youtube
Pinterest