[Closed] Supplements for back and joint aches/pains/injury

Cod Liver Oil has helped me in the past and thinking about it, I only stopped when I ****ted my foot and was put on proper drugs. Now I am clean of those I might start taking it again.

I turned 50 at the end of last year, so I am a little bit older than you and my back has been subjected to similar types of abuse.

I have been taking Glucosamine/chondroitin/cod liver, doing strength training at the gym and some mobility/stretching work for the last 3 years and my joints do seem to feel better.

Some people scoff at Glucosamine and chondroitin (oh, forgot to add that I take MSM as well), but they aren't exactly expensive tablets.

I've thought about this in the past, now I'm thoroughly middle-aged having a dicky knee after a cartilage removal when I was 19, but I've always landed on the "there's no proof they do anything" side and not bothering.

Doesn't stop us giving Glucosamine/chondroitin/MSM to the dog though, go figure...

Im 57. I've had back pain on and off since my early 30s and knee pain since early 40s. Tried glucosamine and cod liver oil for a couple of years and it had no noticeable effect. The only thing that has ever worked for my back and knee pain was following a structured weight training plan to address muscular imbalances and strengthen my back and core.

I did the mtb fitness 12 week plan 18 months ago and then followed it up with an all round programme of mainly compound exercises 3 days a week. I'd always run and cycled but never really lifted weights and had always been a bit dismissive of it. Back and knee pain disappeared like magic half way through the 12 week plan and stayed away till lockdown. Since the gyms have been closed my back pain has started to creep back. I find it difficult to train at home. Can't wait to get back in the gym.

It would be nice to think popping a few supplements would make back pain go away but IME the only way to fix it, is lifting weights to make your back and core stronger.

My Chiropractor said that Turmeric capsules would be more beneficial than the glucosamine and chondroitin for deep seated back pain.
In the end, it was the surgery that did most good though. 🤨

It would be nice to think popping a few supplements would make back pain go away but IME the only way to fix it, is lifting weights to make your back and core stronger.

I can't help but think that this is right (and applies to knee pain too)

Turmeric though a good pain killer has anti androgenic properties.

Look at purified/filtered epa/dha liquid supplement and keep it in the fridge - rather than cod liver oil in capsules as the capsules are often rancid.

Could experiment with gentle traction.
Look in to the Sarah Key back block excercises

I agree with blokeuptheroad - I am younger (mid 30s), but have had back and knee pain since my mid 20s, including two disc bulges. I have done quite a bit of pilates and it helps, and taken Glucosamine/chondroitin/cod liver for a few months after knee surgery, which I am sure helped a bit - but the biggest thing was that my ACL recon forced me to go to the gym and lift weights. I have carried on doing this for the 3 years since, and it has massively helped my back.

Back is currently sore at the moment due to 4-months of long covid and no gym (I did build a home gym with half power rack etc during lockdown). Totally fits my experience - I have just started some weights again under the instruction of my Zoom PT and it is already helping. Seriously consider working with a good PT, or program, for a few months once the gyms reopen. It makes a bit difference to get some initial 1-to-1 training to help make sure you are doing things safely.

I’m in agreement with BigJohn on this.
I’m an ex Rugby League player, had to stop playing in early 30’s due to back, neck and shoulder injuries. My core is good, lifting any weight causes me significant problems (even a tin of beans above a certain angle can be a ridiculously painful and has me done in for days).
Lifting weights has caused me more problems. Before anyone asks, my form is good, I’m a qualified PT so have an idea how to perform simple exercises given to me by the physio. But there comes a point in your bodies time where you have to accept building stronger muscle around damaged nerves, ligaments etc isn’t the answer. I’ve been through years of physio, but that pain was intolerable for zero benefit. It will work for some people but will cause others more pain.
Surgery and non surgical medical treatments are the only thing that work for me. I’m not a one off, I know quite a few people like me who don’t agree with “strengthen your core” and the nerve damage will be fine philosophy.
Stem cell treatment and regular (twice yearly) corticosteroid injections are the only thing that keeps me with any level of mobility.
I’d recommend seeing a doctor in the first instance. Be prepared for a fight as I was ignored for years. I now go private just because the NHS advice was if it hurts when riding a bike, don’t ride a bike.....probably 2 years wasted with the NHS.
I’d also say it depends on the damage you’ve done regards to supplements. They don’t work for me, ibuprofen can help. My muscles in my back are now imbalanced, they protect the “weak” area, I slipped on ice over winter, didn’t fall, but the pain from the muscle spasm was horrendous, probably took a good two weeks for the muscles to relax back to normal pain levels.
Massage helped me as well, but it’s only short term and expensive.

I know others have been helped by the NHS and the physio and weight training has worked. But everyone has different injuries and different experiences.

I really miss lifting weights so absolutely not anti that. Just think a careful approach is better.

If you think eating some turmeric or supplement is going to help the system that protects the central nervous system then I think you maybe barking up the wrong tree.

Stem cell treatment and regular (twice yearly) corticosteroid injections are the only thing that keeps me with any level of mobility.

My dog also had stem cell treatment for arthritic changes to her hips and back.
I'd really like to think it helped her. It did seem to.

I also used to give her the doggy version of this:
https://ace-canine.com/product/i-flex/
I'd love someone tell me it's a miracle cure.

Also, salmon oil rather than cod liver is usually advised.

I’ve seen various physios and chiropractors too, who’ve said there’s no treatment or surgery to help, just changing lifestyle and exercising. Ta for any tips.

A strength and conditioning program will do you far more good than taking a load of supplements which are, at best, no better than Ibuprofen ie just reducing pain a bit. Masking the symptoms with pain killers (which is what Tumeric is doing) won't change any of the underlying issues.

My chronic back pain (in amongst other symptoms) has largely been cured by dietary fixes. So let's call it inflammation. I've found ways to fix that and the pain is gone. I used to have to roll myself out of bed onto my knees and work my way up from there. Gone. I couldn't stand upright (in a queue, say) without the pain coming to get me. Gone.

My fix has been a broad swathe of dietary eliminations. Yours might not be the same. Gluten-free came first and I had other issues that responded well to dropping dairy and caffeine.

Which sucks. But not as much as the pain. I'm 52 and my bad years were in my forties.

Stretch and build up your core. Cyclists, especially ones that drive or sit at a desk a lot, don't move their back in all directions enough so causes muscular in-balance and this results in pain and suffering, which leads to the dark side!!!

Very interested in this as I get knee and lower back pain constantly. Took cod liver oil and glucosamine every day but stopped just to see if I noticed any difference? I didn't.
Just wondering how I'd find out what exercises to do to build up core strength?

Stretch and build up your core. Cyclists, especially ones that drive or sit at a desk a lot, don’t move their back in all directions enough so causes muscular in-balance and this results in pain and suffering, which leads to the dark side!!!

At last! PLenty of suggestions of weights, diet and drugs, but a good stretch may be all you need...

Try Yoga!

Very interested in this as I get knee and lower back pain constantly. Took cod liver oil and glucosamine every day but stopped just to see if I noticed any difference? I didn’t.
Just wondering how I’d find out what exercises to do to build up core strength?

There are loads out there and you might want to speak to a personal trainer but I had superb results from the mtb fitness 12 week plan.

Linky

Whilst its aimed at mountain bikers it's a very good all round strength and conditioning program. It begins with a correction phase to address muscular imbalances before really focusing on strength. There are also exercises to improve balance and
'proprioception' and some interval training.

Going to disagree on the 'ibuprofen just masks the pain' bit. I'm really trying to incorporate more exercises, more mobility, and generally just a more back friendly lifestyle, but sometimes all it needs is one or two doses of Vitamin I and it sort of resets everything a little bit, even for a day or two after I stop taking it again.

That said, just the right set of morning exercises can work much the same magic but sadly a bit less predictably.

So yeah - strengthening (glutes, hamstrings, abs), stretching (quads, hips, glutes) and occasional drugs 😎

Just to add to my comment above - stretching the back into positions it can go into but doesn't get to visit often is important, but I should have added that repeated gentle movements in these directions is as useful - e.g. a gentle flexing "cobra" can really help to get the back moving and happy - but don't force it. Over time it'll allow you to go further as it loosens up. Perhaps doing 10-15 of these 2-3 times a day will help 😉

DON'T PUSH IT, either in the amount you do, speed or how much you force it.

How far does your back go the first time you do it? I've been doing them for a year now and can get nearly 70 degrees (full arm extension) where as initially it was about 20degrees.

(disclaimer - I'm not an expert, just sharing something that has worked for me - if in any pain always see a qualified specialist)

Cheers for these - a broad range of responses and advice there. I do now recall that the best my back has felt in 10 years was the day after I went to a climbing wall with a couple of mates, just before lockdown. I'll resume that when I can. Gonna continue with the pilates too, might also look at that MTB fitness regime just to undo some of the imbalance caused by 25 years of hard riding. Will try some supplements I think, as nowt to lose. Ibuprofen does help when I take it at bed time, and I think it has more benefit than simply masking underlying problems. I know it's not good to take too much though as it can lead to stomach issues. Anyway, cheers all - helpful input.