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Back Pain: What Foods To Eat And What To Avoid


Most cases of back pain is not a serious problem. This common disorder normally improves within a few weeks or months. However, there are times wherein the pain can last a long time.

Aside from having an older age, you are at higher risk of developing back pain if you have occupational activities, sedentary lifestyle, obese, pregnant, medical conditions such as arthritis and cancer, and are smoking.

Frequent causes of back pain are:

  1. strained muscles or ligaments, a muscle spasm, or muscle tension
  2. damaged disks
  3. injuries, fractures, or falls
  4. lifting something improperly or something that is too heavy
  5. Everyday activities such as over-stretching, twisting, coughing or sneezing, standing or sitting for long periods, and sleeping on a mattress that does not support the body and keep the spine straight
  6. Medical conditions (Cancer of the spine, infections of the spine, shingles, or sleep disorder)


Traditional Back Pain Therapies You Can Try


  1. Heat or ice therapy
  2. Exercises which involve proper lifting techniques, strengthening core muscles, stretching muscles to improve flexibility, and improving posture.
  3. Salt baths – adding Epsom salt on your bath water
  4. Essential oils

Aside from these treatments, you also need to know that there are certain foods that work to hit the sweet spot and reduce swelling associated with back pain. On the other hand, there are also foods you need to avoid as they can only worsen the problem.


Foods That Aid In Back Pain Treatment


Ginger – Make a tea by steeping a bit of grated ginger root in boiling water.

Olive oil – the oil has anti-inflammatory properties and is rich in antioxidants that work like ibuprofen for pain in the body.

Cherries – Studies have found that drinking 12 ounces of tart cherry juice twice a day for eight days can help reduce strain and muscle pain.

Turmeric – Curcumin, the main component of turmeric, has powerful antioxidant and anti-inflammatory properties.

Foods rich in omega-3 fatty acids – such as sardines, mackerel, tuna, canned salmon, walnuts, and flaxseeds.

Vegetables and fruits of every hue – just make sure that they are organic and are not packed in heavy syrup or loaded with salt.

Nuts of all kinds – they are solid sources of anti-inflammatory properties.

Green tea – the more green tea you drink, the faster you'll recover from a bad back injury.

Thyme – it can help reduce your perception of pain and acts as a natural painkiller.


Foods To Avoid To Prevent Back Pain


  1. Margarine and vegetable shortening
  2. Foods made with trans fats
  3. Certain vegetable oils such as sunflower, cottonseed, corn, safflower, or “mixed” vegetable oils
  4. Products containing high-fructose corn syrup
  5. Processed foods
  6. Foods high in saturated fat, including full-fat dairy products, tropical oil, and meat

In addition to all of these, a study has found that vitamin D deficiency may contribute to back pain. In the study, people with chronic low back pain were deficient in the vitamin. When they supplemented 1,000 IU of D3 daily, their back pain improved.

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