Back and shoulder pain can be caused by physical injury, poor posture, arthritis or misalignment of the vertebrae of the spine. Chronic deterioration of the bones or joints that is typical of osteoporosis and degenerative joint disease can also cause back and shoulder pain. Back and shoulder pain can also be a result of a deficiency of the mineral magnesium. Magnesium helps to relax tight muscles that can cause pain and can increase the absorption of calcium, which strengthens bones. Check with your physician before using any supplement.
Step 1
Increase your consumption of magnesium-rich green leafy vegetables like kale, spinach, beet greens and seaweeds. These vegetables are an excellent source of magnesium as well as dietary fiber and iron.
Step 2
Eat whole-grain products that contain both the bran and the germ of the wheat berry. This type of grain contains up to twice the magnesium of a comparable product made from white flour.
Step 3
Have a handful of Brazil nuts, almonds, cashews, black walnuts, pine nuts or pumpkin seeds as a snack. These nuts are a rich source of magnesium as well as healthy fats that can reduce your risk of heart disease. Nuts and seeds can also provide you with ample amounts of energy so you can participate in regular physical activity to strengthen your back and shoulder muscles.
Step 4
Add herbs and spices to your foods that contain significant amounts of magnesium. Coriander, dill, dried mustard seed, basil, fennel seed, cumin seed and poppy seeds are all rich in magnesium and can be used in a wide variety of foods, including baked goods.
Step 5
Take a magnesium supplement, according to manufacturer's directions. Keep in mind that in your body, magnesium competes with calcium for absorption, so too much of either mineral can cause a deficiency of the other. If you are considering taking a magnesium supplement, speak with your doctor first to determine if you also should take a calcium supplement to prevent an unwanted imbalance.
