8 Ways to Fight Back Pain with Food

A balanced diet is the key to good health. For those who have experienced back pain, eating healthy can help reduce some of the discomfort you experience.
  • Food and plant food: When your parents told you to eat vegetables when you were young, they thought about your health. Filling a plate with fruit, vegetables, nuts and beans will help prevent pain and keep back pain in check. Try a plant-based diet with many anti-inflammatory foods such as spinach, broccoli, sweet potatoes, beans, watermelon, green tea, beans and nuts to relieve the pain.
  • Avoid processed food: Avoid packaged foods with a long list of ingredients, fast food and foods high in saturated fat. This can cause inflammation and increase back pain.
  • Get those vitamins: Calcium and vitamin D are important for bone health, but you do not need to take any supplements to achieve a daily dose. Studies have shown that high doses of calcium from supplements can increase the risk of heart problems and bone fractures, so eat dairy products and leafy vegetables. Adults also need at least 1,000 IU of vitamin D a day, which can come from sun exposure, fortified foods or supplements.
  • Eat more protein: Protein is a key building block for bone and can and can heal bone and connective tissue damage, helping to relieve back pain. Lean meats, beans and low-fat dairy products are a good source of protein in the diet.
  • Fish: Fish rich in omega-3 fatty acids, such as salmon and barley, have anti-inflammatory properties. Salmon also provides calcitonin, which studies have shown to reduce joint inflammation and prevent pain in osteoarthritis.
  • Improve your life: Herbs not only add flavor to your food, many of them are also anti-inflammatory. Cinnamon, garlic, ginger, oregano, rosemary and currant are some of the most popular herbs that can relieve pain.
  • Increase heat: Capsaicin, the compound that gives peppers their warmth, is sometimes used in creams and patches to reduce pain. Research suggests that eating hot peppers may provide similar benefits for pain relief. This is due to the endorphins that your brain releases after the bite of the pepper, which is supposed to block pain signals.
  • Drink Up: Congratulations to wine lovers! Resveratrol, a compound in the peel of red grapes, has been shown to reduce disc inflammation, which contributes to back pain. Doctors advise to report in moderation.