Back pain
In brief
Section titled “In brief”- Back pain is usually not structural damage but metabolic and nervous system dysregulation
- Inflammation, stress and sleep deprivation amplify pain
- Recovery through nutrition, exercise, sleep and stress management
- TCR lowers insulin and reduces inflammation
- A 90-day program can bring sustainable recovery
Introduction
Section titled “Introduction”Back pain is a common complaint and a major cause of limitations in daily functioning.
The metabolic basis of back pain
Section titled “The metabolic basis of back pain”A dysregulated sugar and fat metabolism leads to:
- Low-grade inflammation
- Reduced circulation
- Tense muscles
This causes overstimulation in the nervous system, causing normal stimuli to be perceived as painful.
Chronic stress and sleep deprivation amplify this process through persistently elevated cortisol and adrenaline production.
Important factors
Section titled “Important factors”| Factor | Effect |
|---|---|
| Little exercise | Loss of core muscle strength |
| Chronic stress | Fear of movement |
| Disturbed sleep | Insufficient recovery |
| Fast carbohydrates | Excess of processed food |
| Deficiencies | Magnesium, omega-3, vitamin D |
| Fascia | Tension and adhesion from inactivity |
Approach: recovery from within
Section titled “Approach: recovery from within”An integral approach combines nutrition, exercise, sleep, stress management and targeted supplementation.
Goal: calm nervous system, restore energy, lower inflammatory activity.
1. Nutrition and metabolism
Section titled “1. Nutrition and metabolism”| Advice | Effect |
|---|---|
| TCR or ketogenic | Lowers insulin, stabilizes energy, reduces inflammation |
| Fresh and unprocessed | Rich in fats, proteins and micronutrients |
| Avoid | Sugars, grains, alcohol, ultra-processed food |
2. Exercise and muscle recovery
Section titled “2. Exercise and muscle recovery”| Advice | Effect |
|---|---|
| Daily 10-20 min | Mobility, light strength training, walking |
| Avoid prolonged sitting | Build up gradually to daily activity |
| Promotes | Circulation and strengthens deep core muscles |
3. Connective tissue and fascia
Section titled “3. Connective tissue and fascia”| Advice | Effect |
|---|---|
| Myofascial release | Foam roller, light stretching reduces tension |
| Hydration | Sufficient water with electrolytes |
| Vary | Posture and movement |
4. Sleep and stress regulation
Section titled “4. Sleep and stress regulation”| Advice | Effect |
|---|---|
| Fixed bedtimes | Restorative sleep |
| Limit blue light | Better sleep quality |
| Breathing/mindfulness | Practice daily |
| Rest moments during day | Reset the nervous system |
Recommended supplements
Section titled “Recommended supplements”| Supplement | Dosage | Goal |
|---|---|---|
| Omega-3 (EPA/DHA) | 2000-3000 mg/day | Anti-inflammatory, nerve protection |
| Magnesium | 400-600 mg/day | Muscle relaxation, stress reduction |
| Vitamin D3 | 3000-5000 IU/day | Pain reduction, muscle function |
| Curcumin + piperine | 1000-1500 mg/day | Antioxidant, pain-relieving |
| Collagen + vit. C | 10 g + 500 mg/day | Connective tissue and fascial support |
90-day recovery program
Section titled “90-day recovery program”| Period | Focus | Actions |
|---|---|---|
| Week 1-2 | Lay foundation | Adjust nutrition, light mobility, improve sleep |
| Week 3-4 | Activation | Core training, breathing, relaxation |
| Week 5-8 | Strength and recovery | Progressive training, walking, stress reduction |
| Week 9-12 | Consolidation | Fine-tune nutrition, regularity, measure progress |
Summary
Section titled “Summary”Veelgestelde vragen
What is the metabolic basis of back pain?
A dysregulated sugar and fat metabolism leads to low-grade inflammation, reduced circulation and tense muscles. This causes overstimulation in the nervous system, causing normal stimuli to be perceived as painful.
Can nutrition reduce back pain?
Yes, therapeutic carbohydrate restriction (TCR) lowers insulin, stabilizes energy and reduces inflammation. Eat fresh, unprocessed and rich in fats, proteins and micronutrients. Avoid sugars, grains, alcohol and ultra-processed food.
Which supplements help with back pain?
Omega-3 (2000-3000 mg/day) for anti-inflammation, magnesium (400-600 mg/day) for muscle relaxation, vitamin D3 (3000-5000 IU/day) for pain reduction, curcumin (1000-1500 mg/day) as antioxidant, and collagen with vitamin C for connective tissue.
Why does exercise help with back pain?
Exercise promotes circulation and strengthens deep core muscles. Daily 10-20 minutes of mobility, light strength training and walking help reduce pain. Avoid prolonged sitting and build up gradually.
Medische Disclaimer: De informatie van Stichting Je Leefstijl Als Medicijn over leefstijl, ziektes en stoornissen mag niet worden opgevat als medisch advies. In geen geval adviseren wij mensen om hun bestaande behandeling te veranderen. We raden mensen met chronische aandoeningen aan om zich over hun behandeling goed door bevoegde medische professionals te laten adviseren.
Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.