Back Pain

What Foods That Help Your Back Pain

What are the foods that relieve back pain?

As we know, back pain can be caused by your emotions, your posture, lack of flexibility, and many other factors. In this article, we will see that dietetics also has a role to play. Let’s take a look at foods that relieve back pain.

Eating the right foods can surprisingly have a wonderful and positive effect on your muscle pain and joint pain. Depending on why you feel those pains, a certain food can relieve it effortlessly. Eating a healthy diet can protect your body against any future muscle and joint problems and provide significant preventative measures for your whole body.

Just about any food that is whole and fresh will have health benefits. If it comes in a package, is frozen, or contains additives.  You are increasing your risk for health problems. Instead, choose fruits and vegetables and whole grains that are known to defend against inflammation, and osteoporosis.

Common Misconceptions about Nutrients

Many people think you can only get your calcium and vitamin D from cow milk. This isn’t the case; However, In fact soy milk, almond milk, hemp milk, and rice milk all contain plenty of vitamins and minerals. Sometimes even more than cow milk. Switching to different milk can reduce your risk of osteoporosis and arthritis as you age, and they relieve sore muscles after a good workout!

Anti-Inflammatory Foods

Anti-inflammatory foods are known to reduce symptoms associated with joint pain and muscle soreness or pain.

Read: What to do for muscle soreness? Find out the answer

Regardless of why you have those feelings, these foods are guaranteed to provide some relief. When taken regularly they are able to fend off those pains semi-permanently.

– Garlic is great for pain. Add it to your food often.

Blueberries and other berries are fantastic for your body and help it heal quickly.

– Omega-3 acids derived from plant sources (flax, walnuts) and animal sources (fish) provide magnificent health benefits for joints, bones, and muscles.


Salmon is a tasty fish known for its healthy protein. Note that salmon is also filled with omega-3 and fatty acids. Salmon will naturally reduce your back pain (thanks to its anti-inflammatory effects). Finally, it has also been shown to be useful in reducing arthritis pain, especially in the neck and back.

Dairy products

Calcium is considered to be the most important nutrient for bone formation and adequate intake prevents osteoporosis. Above all, animal products such as milk, natural yoghurt and hard cheese contain a large amount of the mineral. Cheese also contains a lot of phosphorus, which together – with calcium – helps to build up the bone. Both substances should be present in a balanced ratio in the body.

Calcium and phosphorus are important partners; they form the bone cement, as long as the ratio of the minerals is correct. If the body absorbs too much phosphorus, the natural fine tuning is lost. Often there is a surplus, for example due to unhealthy fast food or soft drink diets.

To restore balance, the organism releases calcium from the bone, which then causes problems. For example, one man needs about one and a half grams of calcium per day and phosphorus, a woman about one gram. For example, this requirement can be met with two slices of cheese and two glasses of milk. Furthermore, milk, cheese or yoghurt contains the important vitamin K, which prevents the breakdown of bone mass.


Calcium is not only in milk, but also in vegetables, for example in kale, rocket or spinach. Furthermore, boron and magnesium are found in green vegetables. This provides within the body, especially for the necessary stability of the skeleton.

Boron helps in the incorporation of calcium, magnesium and phosphorus into the bones. Good suppliers of boron and magnesium are spinach, broccoli and lettuce. The consumption of vegetables such as lamb’s lettuce or spinach adds important B vitamins to the body, which in turn strengthen our skeleton. It is recommended to put at least three servings of vegetables on the daily diet. In addition, vitamin K and zinc ensure healthy bones. The latter is contained in brown rice, whole grains and eggs.


Orange is especially popular for vitamin C, which helps prevent the onset of colds and respiratory infections. However, it also contains an antioxidant, beta-cryptoxanthin, which reduces the risk of anti-inflammatory conditions, such as rheumatoid arthritis. This antioxidant is also found in sweet potatoes.


As we know, a healthy food plays a key role in health and some foods can improve or worsen the symptoms of a disease.

Here are the foods to prioritize if you suffer from back pain, and those to avoid as much as possible.

Foods Must Avoid If You Have a Back Pain

Here a list of foods you must avoid in case you experiencing back pain:

Fatty meat, Aperitif biscuits, Sauces, Prepared dishes, Sodas, Candy, Coffee (strong), Tea (strong), Alcohol, and Tobacco.

Foods Must Take if You Have a Back Pain

Here a list of foods you can eat while you experiencing back pain:

Fresh (or dry) fruit, Hazelnut, Nuts, Fresh vegetables (or frozen), Dried vegetables, Egg yolk, Liver, Crustaceans (with the shell if possible!), Snails, Salmon, Fatty fish, Whole grains, Garlic, Onion, Cabbage, Broccoli, Leek, Cress, Soups or soups based on crustacean shells (high in glucosamine, protective molecule of the joints), Ginger, Lemon, Colza oil, Green tea (light), Vichy water (rich in bicarbonates), and Mineral waters rich in magnesium, calcium, sulfur (Hepar, Contrex, …)

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