If you’re experiencing back pain, you’re not alone. Roughly 80% of the population will experience back pain at some point in their lives. Whether it is a pinched nerve or something more serious, it can be frustrating, interruptive, and very painful.
You may know that improving your posture, getting physical therapy, or back adjustments can help, but did you know that the foods you eat can help fight back pain? Scientists have discovered that certain foods have anti-inflammatory properties. You may have heard of popular diets like the low inflammation diet.
The sooner we realize that food is medicine, the sooner we can use it to heal our ailments. In this article, we’re uncovering the best foods you can start incorporating into your meals to help reduce your back ache and get back to your life.
Put down the pain pills and pick up the saute pan, we’re getting started.
Fight Back Pain with These Miracles Foods
Everyone has to eat, so incorporate these foods into your diet and watch your pain dissipate. Channel these vitamins and nutrients from your diet and heal your back.
1. Olive Oil
People who eat a Mederterean diet tend to have a lower chance of developing inflammation-related diseases and symptoms such as joint pain, depression, and or diabetes. This diet is heavy in one thing: healthy fats like olive oil.
Extra virgin olive oil has similar properties to ibuprofen so instead of reaching for a bottle of Advil, try reaching for your olive oil.
Olive oil is one of the healthiest oils you can cook with — hot or cold. It’s perfect on everything from salads, dressings for meats and fish, for frying an sauteeing, or even as a dip for crusty bread.
Ginger is possibly the most powerful superfood there is. You may have heard that it’s is good for settling stomachs or boosting your metabolism but did you know that it has powerful anti-inflammatories?
The gingerols in ginger drastically reduce pain found in arthritis sufferers. Try adding it to your smoothies, meat and fish sauces, or even as a supplement.
For centuries, cultures all of the world consume turmeric (also known as curcumin) in their foods. It’s what gives curry it’s yellow-orange tinge. It’s wildly popular as a spice but rising in popularity as a supplement since it’s proven to reduce chronic osteoarthritis and rheumatoid arthritis pain.
Start consuming foods like ginger and turmeric soup and delicious curries or pop a supplement and watch your body transform.
One of the best nutrients you can consume to reduce inflammation are omega-3 fatty acids. These are the healthy fats that make up a well-rounded, healthy diet.
Omega-3s are easily found in fatty fish like salmon, tuna, mackerel, sardines, and anchovies. Consuming these fats have tons of benefits, from boosting your mood to reducing inflammation. Salmon also provides calcitonin which slows down bone loss and prevents the pain of osteoporosis.
Now that you know both ginger and fatty fish reduce inflammation, we think it’s the perfect excuse to make sushi dates a weekly thing.
5. Sweet Potatoes
Another incredible superfood to add to your diet is the sweet potato. It’s packed with all kinds of minerals and vitamins like Vitamin C, potassium, calcium, and antioxidants, which give it anti-cancer and antidiabetic properties.
This friendly starch not only tastes good but reduces inflammation that can lead to unfriendly back pain. Whether you eat it mashed, roasted, or baked, be sure to add this one to your dinner menu.
6. Nuts and Seeds
Nuts and seeds are another great two sources of omega-3s. Here are some of the best sources:
- Hemp Seed
- Chia Seed
- Flax Seed
Consider whipping up a walnut pesto to top your pasta or adding a handful of seeds to your next smoothie.
Most mornings have one thing in common: they’re fueled by caffeine.
Caffeine can actually aid in fighting your back pain. But too much can be detrimental. No matter what kind of caffeine you consume, be sure you talk with your doctor that its a safe level.
Coffee and green tea contain polyphenols which not only reduce pain but increase your quality of life. We’re thankful there’s a Starbucks on every corner.
Not a coffee drinker? Grab a green tea. It’s perfect hot or iced. It’s known for its abundance of antioxidants and appetite-curbing abilities. Green tea will not only give you a burst of energy but will calm you, as well.
Carrots have two incredible things going for them: they’re high in beta-carotene and packed with vitamins. Both of these things fight inflammation and lower your risk of back aches.
Pair this orange vegetable with grilled salmon and a turmeric soup and you’ve got yourself a perfect, inflammatory-fighting meal.
9. Red Grapes
Red grapes contain a compound called resveratrol which has a multitude of incredible health benefits like the prevention of aging
If you’re serious about fighting against back pain, consume your resveratrol with turmeric to enhance the anti-inflammatory benefits. Try eating a handful of grapes with your turmeric, kale smoothie and feel better fast.
Experiencing Back Pain? Let Us Help.
Now that you know what foods help ease back pain, you can start cooking and get back to your regular life. Usually, back pain is a common symptom and can go away on it’s on, but sometimes we need more help than just adding anti-inflammatory foods to our diet.
Back pain can often be an indication that there is a more serious, underlying problem at hand. At Executive Spine Surgery, we take a multidisciplinary approach to spinal disorders.