Lower Back Pain

These suggestions are not intended to replace appropriate professional advice.  Please check labels and consult your pharmacist if you take prescription medication.


The lower back is one of the most common areas for body aches and pains. Here are some tips to help. Make changes slowly. You can systematically bring about positive changes. Health by design!


A Balanced Alkaline / Acid Diet


  • Drink 7-10 glasses of filtered or spring water.

  • Plan a diet that is 75-80% alkaline forming with antioxidant rich vegetables, fruits, raw seeds, nuts, sprouted beans, legumes, and whole grains. When your body is in a slightly alkaline state, it tends toward anti-inflammatory.


  • Combine foods for optimum digestion: fruit on an empty stomach 30 minutes before other foods – have complex starches (need base secretions) and animal products (need acid) at separate meals.


  • Eat organic foods and avoid inflammatory pesticides and hormones.


  • Animal products are very concentrated and acid forming. Enjoy them in moderation.

  • Have complete proteins no later than lunch for better digestion of amino acids.

  • Fermented vegetables improve digestion and pH.

  • Consume 1-3 tbsp hemp, chia, or ground flax to promote regularity.

  • Have 1-2 tsp apple cider vinegar and honey (opt) in room temperature water with meals to improve digestion and pH.


  • Cooking at high temperatures creates acrylamides and advanced glycation end products associated with inflammation.


Basic Supplements - elevate nutrition from adequate to optimum


  • Bio-Strath – provides B vitamins and many other essential nutrients to increase energy, improve nerve health, reduce inflammation and correct pH.

  • Vitamin C – anti-inflammatory, promotes healing.

  • Vitamin D - 8,000 IU for one month then reduce to upper limit of 4,000 IU – steroid precursor, anti-inflammatory.

  • Magnesium – needed for muscles, nerves, and to promote flexibility.

  • Omega-3 fatty acids – anti-inflammatory.

  • Probiotics – intermittent use to promote healthy gut and correct pH.


Taking the Pressure Off


Standing with perfect posture should feel natural and comfortable.  Stand bare foot on a level surface and imagine a beam of light shining through from the top of your head straight down thru the soles of your feet.  Find that comfortable center.


Now try the same exercise wearing any footwear you normally use.  If you can’t achieve that centered posture, your shoes aren’t working for you.  When you purchase shoes, find your center.

Back pain can be caused by weak abdominal muscles.  Let your attention rest on your belly several times a day to get in the habit of gently holding it in.  As abs get stronger and shorter it will be easier and easier to maintain a taut tum!


Watch your sleeping position and make sure you are truly comfortable. Sleeping on your stomach can lead to back pain. If you find this position most comfortable, place a pillow under your pelvis to take the pressure off of your back.


Upon waking roll onto your back and slowly pull your knees up to your chest.  Then throughout the day while standing pull one knee after the other to the chest while breathing deeply.


To relieve tension, several times a day clasp your hands behind your back and gently bend backwards.  Then cross one foot over the other and slowly bend forward as far as you are comfortably able.  Repeat on both sides.


If you stand in one spot for long periods of time use a small block or book to slightly elevate one foot, then the other.


Discomfort in the digestive tract due to poorly combined foods, overeating, or constipation can affect your back.  Have your main meal at lunch, eat light at dinner and take extra magnesium and vitamin C to keep the bowel moving twice a day.  By following the dietary suggestions your bowel should get into a good routine naturally without extra help.


Suggestions for Special Care When You Need It


  • Jo Anne’s Place private label MSM and Grapeseed is effective initially to reduce inflammation while your alkalizing diet get established.

  • We have several effective natural pain relief formulas that can be used as needed, both in supplement and topical forms. Purica's Recovery formula is popular among staff. Ask one of our staff to help you with a convenient selection.


  • Yoga places great emphasis on the spine.  Consider instruction from a qualified teacher - there are many in Peterborough & Lindsay. Asanas like the cobra, twist, and child's pose are excellent for relieving back tension!


  • Breathing plays a big role in inflammation.  Breathe deeply, exhale thoroughly! See a Breath Work Facilitator for professional help.


  • A long soak in the tub with a cup of epsom salts dissolved in the water and sprinkle of your favourite essential oil can be both relaxing and refreshing!



  • Antioxidants such as astaxanthin and pine tree bark extract reduce inflammation throughout the body and protect cells from damage.


If you gradually implement most of these suggestions your lower back should be happy again and you may see positive changes in multiple areas of your health.


*Revised September 2024

Jo Anne's Place Staff

We have been supporting the wellness of our communities since 1976.


Our highly trained staff are here to help. Our Product Educators have vast knowledge and experience with the products we carry in our stores - whether they take them themselves, have taken brand training, or have received feedback from customers. 


Please visit one of our stores to chat with them about we can help support you and get you feeling your best!

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