Issue #346: Why Your Back Hurts
Good morning. It’s Thursday, May 23rd.
In today’s email:
Learn: Why Your Back Hurts
Try: A Pain Journal
Eat: Quinoa
Cook: Salmon, Kale and Quinoa Salad
In the News: Elon’s Brain Chip Approved
Check out the latest episode from the Thrive25 in 5 podcast!
Stat of the Day
The number of breaths we’ve taken by age 40 (20,000 per day x 365 days x 40 years).
Learn
Why Your Back Hurts
There’s nothing worse than when you feel that little twinge and you know you messed up your lower back. Since your spine supports the stability of your entire body it makes sense you’ll be feeling the pain.
But there’s actually another reason it hurts so much…
Our spine is formed before our immune system. The little plates that will protect your spinal cord are fused up and the nuclear gel inside our discs never gets exposed to our immune system or blood.
So when we slip a disc and that fluid gets exposed to immune cells for the first time all hell breaks loose. It’s an inflammatory response like you can’t imagine.
The immune cells are confused and bring in more reinforcements - there’s a whole army of macrophages fighting and eating up the fluid.
The immune cells then create a barrier to prevent more fluid from getting out.
That’s why we can feel “locked up” - because our body creates a self-imposed gate on our spine. And with all these immune cells spending time to figure out what’s going on it can take weeks until the war is over.
NOTE on anti-inflammatory medicines: If the pain is unbearable, these drugs might be necessary - but more often than not the short-term relief is a trade-off for a prolonged battle with your immune function and a longer recovery time.
In the previous issue we gave you the McGill Top 3 exercises to strengthen our lower back and prevent injury.
Today, we’ve got two even easier tips - ok, maybe not easier, but it doesn’t involve working out.
#1 Back Breathing
Most of us don’t pay attention to the 20,000 breaths we take every day. We take shallow breaths into our chest.
Over time - see Stat of the Day - this puts a ton of strain on the muscles in our lower back.
Take a minute and, instead, try to breathe into your back.
It’s a pretty simple exercise - take a deep inhale sending the air to your tailbone. Pay attention to your diaphragm expanding and pull your ribs up (not your shoulders) away from your hips.
Then when you exhale pull your abs in as if you’re trying to get your belly button to touch your spine and drop your shoulders down. PRO TIP: Don’t curve your back forward with bad posture - just let your shoulders down.
Repeat this for 5-10 breaths a couple times a day to prevent and treat that awful low back pain.
#2 Stop Sitting
The modern chair isn’t how we’re meant to relax.
Sitting with the weight on our hamstrings and quads with our legs at a 90° angle isn’t stable. So we compensate by using the long muscles in our back to keep us from moving around.
That’s not really a problem - until you realize that most of your waking hours are spent in this position with our back supporting us in ways it wasn’t supposed to. The tension in our back muscles is why you feel that ache if you’ve been sitting too long.
Make sure to get up every hour for 5-10 minutes and stand or walk.
When you do sit - consider a backless chair that forces you to use more stability muscles without curving forward (most of us don’t use the backs of our chairs when we’re actively typing or we use it to slouch).
Try
A Pain Journal
There are different reasons for our back pain - it might be from flexion (curving back forward) or extension (bending backward). If you’re experiencing pain - create a pain journal.
Write down - what activities cause pain, which ones alleviate pain, and what activities are neutral.
This is hugely valuable info when you go get checked out by a pro who can give you the right remedy if you need more than rest and breathing.
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Eat
Quinoa
Maybe instead of carb-heavy pasta, sub in quinoa. It’s got way more of the essential nutrients you need - including fiber, vitamins, and minerals.
It also happens to be a complete protein - containing all nine essential amino acids. As far as plant-based proteins, it’s up there with lentils and tofu - making it a great option for vegetarians and vegans.
Health benefits
High Nutrient Density: Quinoa is rich in protein, fiber, iron, magnesium, and various B vitamins, contributing to overall health and wellbeing
Heart Health: the fiber, magnesium, and potassium content in quinoa may help lower blood pressure and reduce the risk of heart disease
Digestive Health: fiber in quinoa supports digestive health by promoting regular bowel movements and maintaining gut microbiota balance
Blood Sugar: quinoa has a low glycemic index - which helps stabilize blood sugar levels and may reduce the risk of type 2 diabetes
Risks: but be careful - quinoa contains saponins, which can cause digestive or skin issues. Be aware how you feel after a quinoa bowl
How to eat
Serving Size: ¾ cup cooked (¼ cup uncooked), or roughly the size of your fist
Pairing: quinoa serves as a nutritious base for salads, soups, stews and even desserts. Pair it with leafy greens (spinach, kale, Swiss chard), citrus fruits or avocados to increase nutrient absorption in the body
Types: there are several varieties, including white, red, black, and tri-color (a mix of white, red, and black). Each variety has a slightly different flavor and texture, but all offer similar nutritional benefits
Substitutions: quinoa flour and quinoa flakes are available for baking and cooking - providing gluten-free alternatives to traditional wheat products
Cook
Salmon, Kale and Quinoa Salad
This clean peanut dressing recipe definitely satisfies my craving for peanut butter - plus keeps me feeling great! Customize it to your liking with salmon or sea bass and a mix of greens like kale, spinach, and romaine, and try it with boiled or over-medium eggs.
Quinoa offers so much (see above), kale is rich in vitamins A, C, and K, chickpeas provide fiber and plant protein, salmon is loaded with omega-3 fatty acids, peanut butter adds healthy fats, and garlic has anti-inflammatory properties. Enjoy a nutritious and delicious meal!
In the News
Urban Greenery: With urban populations and temperatures growing, new research shows targeted urban greening and reflective surfaces reduce heat-related illness, saving lives. (WIRED)
Elon’s Brain Chip OK’d: The FDA cleared the way for Neuralink to be approved for a second patient. The first patient could control his computer with just his thoughts until the thread on the quarter-sized device came loose. (Axios)
Essential Instability: This might be good news for those who are always living in chaos. A new rule of longevity might be that instability is preferred for life to thrive. (Study Finds)
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We’re 40-something dads that felt our bodies and minds start to slow down and we’re not ready for that. We found too much information on every subject. So we started Thrive25 to transform what we’ve learned into something useful for the rest of us to spend just 3-5 min a day to optimize our health & longevity.
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25, Inc. does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.