Magnesium And Back Pain

magnesium rich foods

What Is Magnesium For?


Not only can Magnesium stop the muscles in your back from contracting & increasing your back pain, but it can also put an end to your charlie horse leg cramps.


If your body has too much calcium or not enough magnesium, the muscles in your back or other areas will stay contracted. It’s the contracted muscles that cause the pain.


Considering more than 80% of Americans are deficient in magnesium, there’s a good possibility that you could be too.




1. 18 Symptoms For Magnesium Deficiency
2. 16 Diseases Magnesium Deficiency Can Aggravate
3. Sources Of Magnesium (including food), How Much You Should Take, When’s The Best Time and Price
4. What Depletes Magnesium In Your Body
5. People At High Risk
6. WARNINGS: Side Effects Of Too Much Magnesium & Who Should Never Take It
7. My Advice



Car Suffering From Low Magnesium




Magnesium is a macro-mineral. Many people don’t realize their aches & pains could be caused from being low in magnesium. That’s why it’s important to know what the symptoms for low magnesium are.


I like to warn people whenever I can. According to Dr. Carolyn MD, at the Nutritional Magnesium Association, it’s not likely you’ll get an accurate blood test from your doctor when it comes to low magnesium levels. Blood tests only test the magnesium in your blood. Your blood stream contains less than 1% of the magnesium your body has. Your muscle tissue has ¼ of it & 3/5 of it is in your bones.


Because they’re numerous symptoms for low magnesium, I’ll start with the ones that could be increasing your back pain. The following 9 symptoms could mean you’re low in magnesium.


Constantly Need Chiropractic Treatment
Muscle Twitches
Muscle Weakness
Muscles That Go Into Spasms
Stiff & Aching Muscles
Chronic Back Pain
Nerve Problems
Exhaustion From Exercise










Did you know that Magnesium is responsible for over 300 vital functions in the body? It’s needed for proper utilization of calcium, potassium, Vitamin K, Vitamin D and many other nutrients. Magnesium is an electrolyte that is needed for the proper growth and maintenance of bones, muscles & nerve functions. It’s also an effective anti-inflammatory nutrient.


Besides from back pain, check the following 9 low magnesium symptoms. Are you experiencing some of these too?


Can’t relax




If you suffer from other health issues besides back pain, being low in magnesium could be intensifying the problem even more. Below are 16 diseases low magnesium levels can aggravate:


Blood Clots
Bowel Disease
Heart Disease
Kidney Disease
Liver Disease
Migraine Headaches
Raynaud’s Syndrome




They’re four main sources of magnesium. You can get it in an oil, liquid, pill form or from the food you eat.


Be careful what type of Magnesium you take. Many people have problems absorbing some forms. Some types of Magnesium can even cause diarrhea.




bottle of ease magnesium spray & Ancient minerals sprayMost liquid magnesium sprays are non-greasy. They’re many different kinds on the market.


I always use the spray. That way I don’t have to worry about taking too much. Your skin usually doesn’t absorb more than it requires.


Benefits Of Magnesium Spray Oil


It’s rapidly absorbed by the skin & more bioavailable because it bypasses the digestive system & kidneys. Because Magnesium supplements pass through the kidneys, only 20-55% is absorbed by your body.


The good thing about liquid magnesium spray is, it would be next to impossible to take too much. The skin usually absorbs just the amount it needs.


If you’re thinking about purchasing the spray, make sure you look for one with the following 5 ingredients on its label:


Not a Synthetic
It’s Highly Absorbable
100% Toxin Free
Skin Irritant & Residue Free
Free From Side Effects


The liquid magnesium spray I use is called Ease Magnesium. It’s the highest grade of magnesium available internationally. It doesn’t contain any other minerals or contaminants. It’s also one of Amazon’s choices. Another excellent brand is Ancient Minerals.


Sun with dollar sign in middleThere are different brands for magnesium spray. Remember, make sure it’s not a Synthetic.


Check all both companies below. Just because I like certain brands doesn’t mean everyone should. At the time I wrote this article, the cheapest place was at e-Bay.


Buy From Amazonbuy on ebay logo





Dr Mercola magnesum bottleIf you’d prefer to get your magnesium in capsule form, not all forms of Magnesium are the same.


When you purchase Magnesium in pill form, look for Glycinate or Threonate. Both provide the highest levels of absorption. They’re also gentle on the bowels.


Some other forms of Magnesium are Chloride & Lactate but they only contain about 12% magnesium. Carbonate contains 45% & Oxide has 60%. I would stay away from Magnesium sulfate or hydroxide.


The cheapest source of magnesium is magnesium oxide, which is poorly absorbed by your body. Oxide tends to give many people diarrhea if they take a little too much. Also, people who get diarrhea from taking magnesium pills could mean that their body isn’t absorbing it.


If you’d prefer to take magnesium in capsule form, Dr. Mercola’s is one of the best magnesium supplements on the market. It has superior absorption & is gentle on the bowels. They’re vegan & GMO-free. They don’t contain binders, fillers, gluten, dairy, soy, wheat, yeast, sugar, corn, artificial color, fillers, preservatives or animal products.


Sun with dollar sign in middleThere are different brands of magnesium you can purchase. Like I said earlier, look for Glycinate or Threonate.


Check all 3 companies below to get the best price.


Buy At Amazonbuy on ebay logo





Magnesium Rich Foods List




Yes, low magnesium levels in your body could be increasing your back pain. It can cause your muscles to stay contracted. Chronic back pain, stiff & aching muscles, nerve problems, muscle weakness, cramps & many more things are partially caused by not having enough magnesium.

Foods with highest magnesium per milligram, regardless of typical intake, are:


100 grams Halibut = 26 mg magnesium
100 grams Mackerel = 60 mg magnesium
1 Cup Boiled Spinach = 157 mg magnesium
100 grams Bran Breakfast Cereal = 60 mg magnesium
1 oz almonds – 80 mg magnesium


Foods that are high in magnesium are usually high fiber foods. High levels of magnesium are found in legumes, whole grains, vegetables (especially broccoli, squash, and green leafy vegetables), seeds, and nuts (especially almonds). Other sources are chocolate, coffee, dairy products, meats or “hard” water.




1. Spinach – 1 cup: 157 milligrams
2. Chard – 1 cup: 154 milligrams
3. Pumpkin seeds – 1/8 cup: 92 milligrams
4. Yogurt or Kefir – 1 cup: 50 milligrams
5. Almonds – 1 ounce: 80 milligrams
6. Black Beans – ½ cup: 60 milligrams
7. Avocado – 1 medium: 58 milligrams
8. Figs – ½ cup: 50 milligrams
9. Dark Chocolate – 1 square: 95 milligrams
10. Banana – 1 medium: 32 milligrams



As a general rule, most people need 3-4 mg per pound of bodyweight. So if you weigh 200 pounds, you could need between 600 and 800 mg per day.


Children: 1 to 3 years – 80mg

Children: 4 to 8 years – 130mg,

Children: 9 to 13 years – 240mg

Boys: 14 to 18 – 410mg

Girls: 14 to 18 – 360mg

Men: 19 to 30 – 400mg

Men: 31 plus – 420mg

Women: 19 to 30 – 310mg

Women: 31 plus – 320mg

Pregnant Women: 19 to 30 – 350mg

Pregnant Women: 31 plus – 360mg


Don’t forget, you’re getting magnesium from different food sources you’re consuming every day. Also, your body will require extra magnesium if you eat foods that are high in fat, protein, sugar or salt. You’ll also need extra magnesium if your Taking extra Vitamin D or Calcium tablets.




There’s no scientific proof, that I could find, on the best time of day to take magnesium.


Some experts say it’s better to take it 1-2 hours before you go to bed. Their theory is, it helps to relax the body & give you a good nights sleep. Other experts say that magnesium can be better utilized by the body at night when you’re at sleep.


If you’re using magnesium spray oil, it’s preferable to apply it to clean skin. Don’t put body lotion on first. Don’t spray it anywhere on the face. Rub the oil in good. The oil takes about 30 minutes to be absorbed.



The three major things that deplete your body of magnesium are stress, prescription drugs and the food we eat.


What many people don’t realize is, consuming a lot of fat, sugar, salt, synthetic vitamin D, phosphates, protein, and supplemented calcium, actually increases the need for magnesium in the body.


FOOD: Most of the soil that grains, fruits, and vegetables are grown on have been depleted of magnesium. Even if you’re purchasing organic foods, they’re still grown on soil that has low magnesium levels.

STRESS: When you’re under mental or physical stress, magnesium is released from your blood cells. It then goes into your blood plasma & is excreted into the urine. The greater your level of stress is, the more magnesium you lose.

PRESCRIPTION DRUGS: When it comes to prescription drugs, some of them contain fluoride. Some of these drugs are cholesterol, anxiety and painkillers for arthritis. The magnesium in your body binds to fluoride & in turn drains the magnesium from your body.

SALT: Salt flushes magnesium out of our bodies

SUGAR: Sugar excretes magnesium through the kidneys & urine




Alcoholics – The more alcohol you consume the more magnesium is depleted from your body

Diabetics – Diabetes that is poorly controlled will reduce how much magnesium the body absorbs

Elderly – As we age our bodies produce less magnesium. Also, because as people get older they can incur other health issues, the body has a harder time absorbing the mineral.

Other Diseases – A few other diseases that can affect magnesium absorption are people with stomach infections, immune diseases or inflammatory bowel disease. There are others but these are the main ones.


football with hand out warning



Knowing the side effects is just as important as knowing the symptoms. In my opinion only, it’s more important.


If you think you’re deficient in magnesium, don’t start taking a high dosage to try & correct it. High doses can cause serious side effects. Side effects such as irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, and death.


For some people, magnesium can give you an upset stomach, nausea, vomiting or diarrhea.




Blood Clotting – For people with bleeding disorders, Magnesium SLOWS blood clotting. It could increase the risk of bleeding or bruising.


Heart Block: If you Know you have a heart block, high doses or magnesium whether it’s in pill form or delivered by IV should not be taken.


Kidney Problems – People who already have kidney problems could have trouble clearing magnesium from their body. If you take extra magnesium, it could cause magnesium build-up to the point of dangerous levels.


Magnesium Interactions With Perscription Drugs – If you’re taking any of the following prescription drugs, CONSULT YOUR DOCTOR FIRST. If you’re on antibiotics, Bisphosphonates, High Blood Pressure pills, muscle relaxants or water pills.




betty boops opinionMY ADVICE

I first started taking magnesium because of the horrible leg cramps that were waking me up at night.


It did stop the charlie horse leg cramps but as a bonus, I found it relaxed the muscles in my back. After I did a lot of research, I found out that magnesium plays a major role in our bodies. That was what motivated me to write this article.


I started taking the liquid form of magnesium because the body absorbs it faster. If I run out or I’m on holidays, I take the capsule form. Don’t expect miracles the first day. It took about a month before I noticed a difference. It doesn’t matter what I try, I always give it 30 days. If it has helped, I’ll try it for another 30 days. After about 2 months of taking magnesium, I could notice a big difference.


One of the differences it made was when I got out of bed in the morning. Usually when I got up in the morning, my back muscles were so tight I could hardly bend over. My muscles used to tie in knots after I came home from the gym too. Actually, I was experiencing a few things on the list I gave you above. Magnesium does make a difference.


I experimented using the magnesium spray at different times throughout the day. For me, it didn’t make a difference. Some people say it works better for them if they take it just before they go to bed.


To start with, don’t go out and buy magnesium tablets that have 400 mg of magnesium in them.


First, go over my Food List above & take a rough estimate of how much magnesium you’re consuming each day. Subtract the amount of magnesium that your body requires each day from my chart above (Recommended daily allowance for magnesium) This will give you some idea of the strength of the supplement you should purchase.


Another article I wrote on what can make your back pain worse is, Inflammation Ph Balance and Back Pain. Do take a look. Many people don’t realize that having the wrong ph balance in their body can inflame their backs even more.


Leave A Comment At Lower Back Pain Alternatives


Thanks for stopping by & taking the time to read my article on, Magnesium and Back Pain.

6 thoughts on “Magnesium And Back Pain

  1. I’ve just went through the article. It is informative. I jotted down what I need to buy and looking forward to a new me.
    Article much appreciated.


  2. Hi Rumon,
    Thanks for your nice comment. I’m glad you enjoyed my article on, Magnesium & Back Pain. I’m not quite sure where you got the name Mary jo Harrison. My name is Darlene.:) Anyways, I was happy to hear you’ll be one of my new readers. All the very best to you, Rumon.

  3. Hello Mary jo Harrison,
    Thank you for your valuable post about magnesium and back pain. Before i had know full idea about magnesium and back pain. but i got a idea from read your article. keep it up. now i am your new reader.

  4. Hi Mary Jo,
    Thanks so much for your comment. That’s incredible how much magnesium has helped you. I’m glad to hear that. I know I used to wake up a couple of times during the night with such terrible leg cramps. They have now stopped completely with using magnesium. It helped me too with my migraines.

  5. Took magnesium to help keep muscle aches to a minimum after starting a cardio class at gym. In meantime, I noticed my weather triggered migraines are decreased in intensity or no longer occur. My ‘too high to be normal but to low to be high’ blood pressure is now well in the normal range. This is what brought me to your site. My back pain, spasms as result of an injury is significantly decreased. I wanted to find out why! My goal is to keep it up. My normal back pain rating on a scale of 1-10 is a steady 6. The injury location makes every breath, being supine or seated agony. Prescription pain meds did little for the pain. They only kept me in a dog. I stopped them voluntarily years ago. I had no luck at first until a chance encounter at gym. Migraines came up. I was told she was instructed to use magnesium spray. It hit me like a brick taking (very cheap) magnesium helped migraines. I wondered what else it was doing to me. There is strong possibility magnesium is the reason for that slight drop in BP to normal (120-130/ 72-85) decreased to (106-112/60-70). Magnesium may help get my chronic Vit D3 low to normal. But I am 99% certain that magnesium did reduce those back spams and help lower my pain. I went from constant pain blocking and minimizing behavior to wondering why its so low. A chance action, a chance encounter and I have a new outlook on things

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