Could what you eat be contributing to your back pain? Maybe. Many foods have been shown to reduce (or increase) inflammation, a known cause of back pain. If you are having back pain, changing your diet may help you relieve it.
Left unchecked, inflammation will run rampant through your body, causing all kinds of problems including back pain. That is why creating an anti-inflammatory diet with foods that help you maintain good nutrition is important to managing back pain. Here are some diet tips to assist you in fighting back pain:
Eat your Veggies
A mostly plant-based diet that includes such things as flax and chia seeds, is probably your best bet to avoid inflammation, especially when eaten in combination with omega-3 rich fish like salmon, cod, tuna, and trout.
Deeply colored fruits and vegetables are another key part of an anti-inflammatory diet. Try carrots, beets, sweet potatoes, cherries, berries, grapes, and melons. Herbs and spices like basil, ginger, rosemary, garlic, cumin, onions, and oregano are rich in anti-inflammatory agents. Also, drinking herb teas like green, oolong, and white can be beneficial. Use olive oil rather than blended or animal-based cooking oils. When eating vegetables, think the greener the better (kale, spinach, and broccoli are list toppers). Some other good choices are avocados, nuts, and lean proteins like chicken, turkey, beans, and dark chocolate.
Avoid These Foods to Reduce Back Pain
Some people avoid nightshade vegetables like tomatoes, eggplant, white potatoes, and peppers to relieve back pain, but there is no research that supports their effects on an anti-inflammatory diet. To find out if these vegetables contribute to inflammation in your body, don’t eat them for 2 weeks and see if your symptoms disappear – just as you should do any potentially sensitive foods. Other foods to avoid include processed foods, fast foods, and saturated fats. All of these fuel inflammation. Things like breads, pasta, rice, sugary drinks and snacks, fried foods, and anything with partially hydrogenated oil in the ingredients (often found in preservative-packed products with a long shelf-life, such as chips, crackers, cookies, and pastries) should be avoided or limited. Avoid caffeinated drinks and alcohol as well. I know the nutritionists are killing our party, but if you are experiencing debilitating back pain, you might want to give it a try.
The Calcium Factor
Another way to keep pain at bay is to make sure you are getting enough of the right nutrients, such as calcium and vitamin D. Bones are our body’s storage reservoir for calcium. As we age it becomes difficult to maintain bone mass, which can lead to conditions like osteopenia and osteoporosis. These diseases can weaken the vertebrae in our spine. However, according to the Institute of Medicine (IOM), we shouldn’t consume more than 2,000 milligrams of calcium per day. High doses of calcium supplements can increase the risk for heart problems and atherosclerosis (increases plaque in our arteries). Calcium should come from natural sources (milk, cheese, yogurt, and leafy green vegetables). If you are not able to obtain enough calcium from your diet, then talk to your doctor about whether supplements are right for you.
If you are having problems with back pain or joint pain, it might be beneficial to explore some changes in your daily diet. Be aware of what you are eating, watch your calorie intake, and read the labels on foods you are eating. Try to eat more fresh vegetables and meats, rather than processed pre-cooked microwave foods. Get more activity in your daily life, and get a checkup at least annually from your doctor, and heed their advice.
