3 Supplements Every Back Pain Sufferer Should Be Taking (And Why Most People Get Them Wrong)
- Ash Cherrett
- Jul 14
- 7 min read
I get asked about supplements constantly.
Practice members sit across from me at Cherrett Chiropractic and ask some version of the same question: "Is there anything I can take to help with my recovery?" And I always give them an honest answer, which usually surprises them.
Yes. There are supplements worth taking. But not the ones most people buy, and not for the reasons most people think.
The supplement industry is enormous, confusing, and filled with products that promise everything and deliver very little. Walk into any chemist and you'll find an entire wall of options, most of them poorly dosed, poorly absorbed, or solving a problem you don't actually have.
What you won't find is anyone explaining why a specific supplement matters for spinal recovery, how it actually works in the body, and what dose you need for it to make a meaningful difference.
That's what I want to do here. Not a list of 15 supplements you'll never remember. Three that I recommend to almost every practice member I see with back pain, with a clear explanation of why each one matters and what to look for when you buy them.
Before we start: supplements are not the fix
I need to say this upfront because it frames everything that follows.
Supplements support your recovery. They do not and should not replace treatment for the underlying cause of a back or neck problem.
If your lower back pain is being driven by a loss of spinal curve, a compressed disc, altered loading mechanics, or joints that haven't moved properly in years, no amount of magnesium or fish oil will fix that. What the right supplements can do is create better conditions for recovery: less inflammation, better sleep, stronger bones, a nervous system that's less reactive. Think of them as helping your body do its job more efficiently while the structural work is being done.
If you're currently dealing with pain that isn't improving, the first step is always a proper assessment to identify the cause. That's exactly what our ClearSpine Pain Assessment is built for.
With that said, here are the three I recommend most.
1. Magnesium glycinate: 300 to 400mg daily
If I could only recommend one supplement to someone with back pain, it would be magnesium.
Most Australians don't get enough of it through diet alone, and the consequences are felt directly in the spine. Magnesium plays a central role in muscle relaxation, nerve function, and sleep quality, all three of which are critical during spinal recovery.
When your magnesium levels are low, the muscles surrounding your spine are more likely to cramp, guard, and stay tight even when there's no active threat. That sustained tension creates compression, restricts movement, and feeds into the pain cycle. Restoring adequate magnesium levels helps those muscles let go.
The sleep connection matters just as much. Poor sleep is one of the most underestimated drivers of persistent pain. When you don't sleep deeply, your body doesn't recover. Inflammation stays elevated, pain sensitivity increases, and the nervous system stays in a heightened state. Magnesium glycinate specifically is one of the better-absorbed forms and is known to support deeper, more restorative sleep.
This isn't just theory.
A double-blinded randomised controlled trial studying magnesium therapy in patients with chronic lower back pain found that the magnesium group had significantly reduced pain intensity and improved lumbar spine mobility over a six-month period compared to placebo.
The researchers noted that magnesium's effect on NMDA receptors may help block central sensitisation, the process where the nervous system learns to amplify pain signals over time.
What to look for: Magnesium glycinate or bisglycinate specifically. Not magnesium oxide, which is cheap but poorly absorbed and more likely to cause digestive issues.
300 to 400mg daily, taken in the evening. 1 hour before bed.
2. Omega 3 fatty acids: 1,000 to 2,000mg daily
Omega 3 is the closest thing nature has to an anti-inflammatory drug, without the side effects.
Inflammation is present in virtually every spinal pain presentation I see. Whether it's a disc injury, an irritated nerve root or spinal joint, inflammation is part of the picture. And while anti-inflammatory medications like ibuprofen can help in the short term, long-term NSAID use carries real risks including kidney damage, gastrointestinal bleeding, and cardiovascular complications.
Omega 3 fatty acids, specifically EPA and DHA found in fish oil, work through a different pathway. EPA is the primary anti-inflammatory component, helping to reduce the production of inflammatory chemicals in the body at a cellular level. DHA supports brain and nervous system health, which matters more than most people realise when you're dealing with chronic pain and the central sensitisation that often accompanies it.
A study published in Surgical Neurology followed 250 patients with nonsurgical neck and back pain taking omega 3 supplements. The results showed that omega 3 supplementation demonstrated equivalent anti-inflammatory and pain-relieving effects to NSAIDs, with significantly fewer side effects. A separate systematic review and meta-analysis pooling data from multiple randomised controlled trials found a significant reduction in chronic pain scores among patients taking fish oil.
What to look for: A fish oil supplement that lists both EPA and DHA on the label, not just "fish oil 1000mg" (which tells you nothing about the active ingredients). You want a combined EPA and DHA intake of at least 1,000mg daily. Higher quality brands will list these separately. If you don't eat fish, algae-based omega 3 supplements provide the same fatty acids.
3. Vitamin D: 1,000 to 2,000 IU daily
Vitamin D is the one most people have heard of but don't take seriously enough, especially in Melbourne where we spend a significant part of the year with limited sun exposure.
Vitamin D plays a direct role in bone density, muscle function, and immune regulation. When levels are low, bones weaken, muscles fatigue more easily, and the body's ability to manage inflammation is compromised. For someone with spinal pain, all three of those outcomes work against recovery.
The research on vitamin D and lower back pain is extensive and consistent. A meta-analysis pooling 22 observational studies found that people with lower back pain were 60% more likely to be vitamin D deficient than those without. The association was even stronger for severe deficiency. A separate retrospective study found that pain severity in lower back pain patients increased as vitamin D deficiency worsened, suggesting a dose-response relationship.
This is particularly relevant in Melbourne's southeast. If you work indoors, commute by car, and spend most of your day in a clinic, an office, or at a desk, there's a good chance your vitamin D levels are lower than they should be. A simple blood test through your GP can confirm this.
What to look for: Vitamin D3 (cholecalciferol), not D2. D3 is the form your body naturally produces from sunlight and is more effectively utilised. 1,000 to 2,000 IU daily is a solid maintenance dose for most adults. If your levels are significantly low, your GP may recommend a higher loading dose for a period.
Bonus: Turmeric (curcumin), 500 to 1,000mg daily
This one didn't make the core three because it's not essential for every presentation, but for practice members dealing with significant inflammation or chronic pain, it's worth adding.
Turmeric gets a lot of attention, and for once the hype is partially justified. The active compound in turmeric is curcumin, and it works by blocking several of the inflammatory pathways in the body that drive pain. Think of it as doing a similar job to ibuprofen, but through a different mechanism and without the long-term risks to your gut and kidneys.
The catch is that turmeric on its own is poorly absorbed. Most of what you swallow passes straight through without ever reaching your bloodstream. This is why eating turmeric in food, while delicious, doesn't deliver a therapeutic dose. To actually get a clinical benefit, you need a concentrated curcumin extract paired with black pepper extract (piperine), which has been shown to increase curcumin absorption by up to 2,000%.
What to look for: A curcumin supplement (not just "turmeric powder") that contains piperine or BioPerine on the label. 500 to 1,000mg of curcumin daily, taken with food. Give it four to six weeks alongside the other three before judging the effect.
How to take them and what to expect
Start all three together and give your body four to six weeks to adjust. Supplements are not painkillers. They don't work overnight. They work by gradually shifting the internal environment your body is operating in: reducing background inflammation, improving sleep quality, supporting bone and nerve health.
All three can be found at your local chemist or pharmacy. You don't need expensive brands. You need the right form, the right dose, and consistency.
A quick summary:
Magnesium glycinate, 300 to 400mg, taken in the evening.
Omega 3 with at least 1,000mg combined EPA and DHA, taken with food.
Vitamin D3, 1,000 to 2,000 IU, taken with a meal containing fat for better absorption.
But supplements alone won't fix a structural problem
I want to circle back, because this is the most important point in the entire article.
If you've been dealing with ongoing pain, stiffness, or spinal problem that isn't getting better, supplements will support your recovery but they won't replace getting the cause identified and treated.
In my practice, the most common thing I see is people managing their pain rather than addressing it. They're taking supplements, doing stretches, getting the occasional massage, and wondering why nothing really changes.
The reason is almost always the same: nobody has performed the necessary tests to diagnose the cause of the spinal problem.
That's exactly what we do. And it starts with a thorough assessment.
Where to start: supplements for back pain in Clyde North
If you're ready to start supporting your recovery with the right supplements, the three above are a strong foundation. But if your pain has been persistent and you want to know what's actually causing it, book a ClearSpine Pain Assessment and let's find out.
I see people from across Melbourne's southeast, including Berwick, Cranbourne, Narre Warren, Officer and Beaconsfield, here at our clinic in Clyde North.
📞 (03) 5915 9895
📍 65 Matterhorn Drive, Clyde North VIC 3978
The right supplements provide better conditions for your body to heal. The right assessment tells you what needs healing in the first place.
Dr. Ashley Cherrett (BAppSc(Chiro), BHlthSc) is the principal chiropractor and owner of Cherrett Chiropractic in Clyde North, Melbourne. He practises using the Chiropractic BioPhysics (CBP) technique, a structured, evidence-based approach to spinal correction. This article is educational and does not constitute medical advice. Always consult your healthcare provider before starting any new supplement. Individual results vary, and all care is based on individual assessment.
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