How To Reduce Back Pain With A Healthy Diet
Updated: Feb 25
Is what you’re eating contributing to your back pain? It could be. Many foods have the ability to increase and reduce inflammation. When you have back pain, changing your diet may help you with your pain. An anti-inflammatory diet with foods that help you maintain good nutrition can help you mitigate back pain. If you’re susceptible to back pain, consider these diet tips.
Eat Your Veggies to Reduce Inflammation
A diet that is predominantly plant-based is your best bet to avoid inflammation. Eating vegetables in combination with omega-3-rich cold-water fish like salmon, mackerel, sardines, herring, black cod, tuna, and trout creates positive effects that result in a decrease in inflammation.
Other foods that assist with reducing back inflammation include: carrots, beets, sweet potatoes, cherries, berries, grapes, pomegranate and watermelon. Herbs and spices, including basil, cinnamon, ginger, rosemary, garlic, curcumin, oregano, and turmeric are also high in anti-inflammatory agents and can be generously added to a variety of dishes. Drinking healthy herb teas can also assist in decreasing back pain.
Olive oil and brightly colored fruits and vegetables, also reduce inflammation in cartilage within the spinal column, which helps to control stiffness and pain in the back. Kale, spinach, and broccoli are also known for their anti-inflammatory properties, think the greener the better.
Avoid These Foods to Reduce Pain
Processed foods, fast foods, and saturated fats all fuel inflammation and should be avoided to help relieve back pain. This includes white bread, sugary drinks and snacks, fried foods, chips, crackers, and pastries. Avoid partially hydrogenated oils and opt for poly or monounsaturated oils, such as canola or olive oil, when cooking. Avoiding or limiting caffeine and alcohol can also assist you.
Get The Right Amount Of Calcium
Another way to control back pain is to make sure you're monitoring your intake of nutrients such as calcium and vitamin D. Bone is the body’s storage reservoir for calcium. As we age it becomes harder for our bones to store and retain calcium. Calcium contributes to bone mass, and decreased bone mass can contribute to your back pain.
However, more is not always better; you should not consume more than 2,000 milligrams of calcium a day. Studies show that high doses of calcium supplements can increase your risk for heart problems. Consuming too much calcium can also cause bone fractures.
Focus on getting your calcium from natural food sources including yogurt and even leafy green vegetables. If you're not able to obtain enough calcium from your diet, then talk to your doctor about whether supplements are right for you.
If you’re dealing with consistent back pain, contact us today to schedule a consultation. We’ll create a treatment plan that helps you get back on track.