Does Food Impact Back Pain? Foods To Eat And Avoid

food for back pain

Does Food Impact Back Pain? Foods To Eat And Avoid

For those of you who experience chronic back pain, there can be many factors responsible for it. However, one of the less-talked-about facts is nutrition, which plays an important part in tackling or causing back pain. An Ayurvedic proverb goes, "Medicine is useless when the diet is incorrect.

Medication is not necessary when the diet is proper. This quote may be a bit extreme because there is undoubtedly a time and place for medication, but it does serve as a helpful reminder that we should maybe look around to see if there are any answers before reaching for the medication. 

In this blog, we shall discuss the impact of foods for back pain that you can consume and avoid.

How Does Food Impact Back Pain?

food for back pain

Think of your body as a well-oiled machine. The foods you feed it affect every aspect of its operation, including the occurrence of back pain. In this battle, the foods you eat can be your dependable ally or a cunning saboteur.

Some foods have anti-inflammatory properties that work like magic, while others can fuel inflammation, which is a common cause of back pain. Nutrient-dense foods encourage strength and flexibility while supporting the health of your spine and the structures that surround it. 

Conversely, overindulging in a diet heavy in processed foods and sugars could be equivalent to adding gasoline to the fire of pain. Realising this link enables you to take control of your health and make decisions that will satisfy your palate while also keeping your back pain-free.

The Top 5 Foods to Eat to Help With Back Pain 

1. Leafy Green Salad with Walnuts

food for back pain

Having a leafy green salad with walnuts is an interesting way to help with your back pain. Leafy greens like spinach and kale are packed with nutrition, and walnuts contain omega-3 fatty acids that contribute to the anti-inflammatory activity in your body.

Since chronic inflammation is mostly responsible for your back pain issues, these ingredients may help cancel out forms of discomfort. Additionally, this salad provides essential vitamins and minerals that help keep your spine healthy.

This dish also supports your body's natural ability to heal and helps reduce your back pain overtime.

2. Mixed Berry Smoothie

food for back pain

A mixed-berry smoothie is a delicious option that becomes your ally when managing your back pain issues. It contains vitamins, antioxidants, and anti-inflammatory properties. Your preferred berry choices, like blueberry and strawberry, contribute to reducing inflammation. 

This smoothie also contains nutrients like vitamin C, which helps support collagen formation, which is necessary to maintain the health of the spinal disc and connective tissues.

Additionally, if you prefer to use ingredients like Greek yoghurt or almond milk, you should know that they provide calcium and magnesium, which help with relaxation, muscle function, and easing the tension in your back muscles. This smoothie also provides hydration, which promotes flexibility and joint health. 

3. Cumin-Spiced Brown Rice

food to relieve back pain

If you are someone who deals with back pain, cumin-spiced brown rice can be a delicious and healthy addition to your diet. Cumin is known for its anti-inflammatory properties that may help reduce inflammation in the body, which is interlinked with managing your back pain issues.

Brown rice is a whole grain, and it's rich in nutrients like magnesium, which is known for its muscle-relaxing properties that would definitely help ease the tension in your back muscles.

Furthermore, adding cumin to brown rice can be a pleasant experience thanks to its flavour, which promotes consumption. Incorporating this anti-inflammatory food can complement your overall healthy lifestyle while providing relief for back discomfort. 

4. Herbal Chai with Turmeric

food to relieve back pain

Herbal chai with turmeric is recognised as a soothing elixir for your back pain. Turmeric is a star ingredient that is known for its anti-inflammatory properties, which help diminish signs of discomfort. 

This drink appears as a warm hug for your muscles, which helps in easing tension and promoting relaxation. This herbal drink complements your taste buds while boosting your overall wellness and treating your back pain naturally.

5. Chickpea and Vegetable Curry

food to avoid to relieve back pain

Chickpea and vegetable curry is your comfort dish, which helps manage your back pain issues. It contains anti-inflammatory ingredients like turmeric, garlic, and ginger, which combat inflammation in your body.

Chickpeas are high in magnesium, which is responsible for easing the tension in your muscles; in this case, easing the tension in your spine. The variety of vegetables is packed with antioxidants and vitamins that promote your overall well-being.

Foods To Avoid 

Food to avoid to relieve back pain

Given below is a list of unhealthy food options that would negatively impact your back health.

Processed Junk: Steer clear of highly processed foods with artificial additives because they can exacerbate back pain by causing inflammation.

Overconsumption of Sugar: Reducing your intake of sugary treats and drinks can help prevent inflammation and weight gain, which can strain your spine.

Refined carbs: Steer clear of refined carbs, which include white bread and pastries, as they may increase blood sugar levels and exacerbate inflammation.

Fried Food: Steer clear of greasy and fried foods, as they can exacerbate inflammation and interfere with the body's natural healing mechanisms.

Sodium Overload: Watch how much salt you eat because too much of it can cause water retention, which can put more strain on your back and cause discomfort.


Keep in mind that, in addition to nutrition, there are a lot of other things that can positively impact your back pain health. 

Regular exercise, pilates, yoga, maintaining proper posture and sleeping position, and routinely attending physiotherapy sessions are a few of these options. 

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