Natural Health: What can I do about my stiff back?

You might find a combination of supplementation and natural therapies useful in keeping your body limber and pain-free

Fri, 06 Mar, 2026 - 10:17

Megan Sheppard

I’m in my late 50s, and my body has started to feel stiff in the morning, particularly my back. The cold, wet weather doesn’t help. It can take up to 10 minutes of stretching before I limber up. Also, if I sit down for too long, my hips start to ache. Otherwise, I’m in good health. What would you suggest?

You might find a combination of supplementation and natural therapies useful in keeping your body limber and pain-free. Staying in good health and staying active are important foundations.

We take our bodies for granted when we are younger and can expect to launch into activity without warming up first. Stretching is a great way to start (and end) the day, so taking 10 minutes to get blood flowing and your muscles and joints ready for movement is crucial.

You might find traditional Chinese acupuncture useful in balancing your body. It’s even better if your acupuncturist uses a combination of traditional therapies such as massage, cupping, and herbal liniments.

As far as Western medicine goes, some natural supplements can help reduce stiffness and pain and help repair damage that might have already occurred. A combination that includes glucosamine sulphate and chondroitin sulphate is ideal.

Glucosamine sulphate may help support joint cartilage and reduce pain and stiffness, while chondroitin sulphate attracts nutrients and fluids to the joints, providing shock absorption and lubrication.

Both glucosamine and chondroitin are produced naturally in our bodies, but supplements can support repair, prevent damage, and maintain joint health.

Vitamin C is another natural remedy worth considering, since it is crucial for tissue healing and helps reduce inflammation. If you are deficient in vitamin C, then the connective tissue and ligaments can lose strength, and cartilage deteriorates.

Our bodies also need vitamin C to manufacture collagen, which is somewhat like a protein ‘glue’ holding cells together. Cartilage cannot be made without sufficient vitamin C. The typical recommended dosage of vitamin C is 1,000-3,000mg taken in 500mg doses throughout the day.

Topically, a capsaicin-containing preparation can be really useful. Capsaicin creams are available on prescription as they can be stimulating to the skin in some individuals.

I tend to get quite bloated and uncomfortable before my period. Is there a simple remedy I could take?

Two remedies can help prevent pre-menstrual syndrome (PMS) bloating. The first is evening primrose oil, which helps regulate hormonal imbalances and reduce inflammation. The gamma-linolenic acid in evening primrose oil is converted into anti-inflammatory prostaglandins, which explains why it can help reduce abdominal bloating, pain, and breast tenderness.

You should take 1,000mg of evening primrose oil twice daily. Keep in mind it can take a couple of cycles to feel the benefits, so keep going with it. If you haven’t noticed any difference after three months, increase the dosage to 1,500mg twice daily.

The second remedy is magnesium, an important mineral for bloating and water retention, as well as for muscle and nerve function. Begin by taking magnesium two weeks before your period is due for the best effect, and take it both as an internal supplement and a topical application.

The advantage of using magnesium topically is that you can apply it directly to the area in concern — in your case, your stomach and lower back.

Along with things you can add, there are also a few things to cut back on — or cut out completely — before and during your period: coffee, alcohol, energy drinks, tobacco, and highly processed foods.

Dark chocolate with at least 70% cacao content contains vitamins B6 and E, along with the minerals calcium, magnesium, and potassium, so if you have chocolate cravings, then a good quality chocolate might be just what your body needs.