To maintain health back and reduce any pains and aches, it is essential to opt for a balanced diet with the required amounts of fat, carbohydrate, and protein.

It is also essential to get the body hydrated every time by drinking enough water; at least 8 – 10 glasses every day. This is because your spinal discs and body require many essential nutrients that may be lost if the body is dehydrated. Managing back pain involves eating an anti-inflammatory diet that enhances spinal health.

If you’re at risk of back pain, check out these tips:

Reducing Inflammation with Diet

Inflammation has been linked to several back pain issues in Australia and globally. Inflammation is reactive protection against infection or the body’s foreign substances. This defensive reaction to infection can turn out to be chronic and can be provoked when there are other immediate causes or no infection.

According to studies, there are a number of pro-inflammatory foods, such as saturated fats, foods high in trans fats, white flour, and sugars. These samples of foods can trigger inflammation via a complex series of hormonal and biochemical processes.

Below are some of the pro-inflammatory foods to cut down in your diet:

  • Whole-fat dairy
  • Sugary drinks and snacks
  • Red meat
  • Fried foods
  • White bread, pasta, and rice
  • Highly processed foods and foods with added sugars

To be more specific, let’s a take at the best foods for back pain.

What are the Best Foods for Back Pain?

The truth is that no food or diet can treat chronic back pain, but cutting down on the eating of pro-inflammatory foods and opting for foods that fight inflammation will go a long way in catering for your spinal and general health. The most recommended foods to fight inflammation include foods that comprise high levels of unsaturated fats, lean protein, and antioxidants.

These types of foods are usually found in a Mediterranean diet, such as raw vegetables, fish, whole grains, fruit, and olive oil.Eat 2 – 3 servings of omega-3-rich fish, such as salmon and tuna weekly.Consider eating poultry eggs every other day. If you are cooking chicken with the skin on (which is advisable), ensure you remove it prior to eating.Grains, pulses, nuts, seeds, and beans, such as kidney beans should all be included in your daily diet.Turmeric comprises an essential anti-inflammatory compound referred to as Curcumin. Curcumin helps fight any form of inflammation; thereby reducing joint pain and swelling. You can also take turmeric with pepper and a teaspoon of ghee or coconut oil for higher curcumin bioavailability, for an excellent result.Limiting your meat intake, if possible to at most, once a week will go a long way.Another anti-inflammatory consumption is ginger. It helps reduce inflammation and pain. Before or after a meal, consume ginger powder or better still, fresh ginger shredded in warm water for a better result,A glass of red wine daily is allowed to offer and boost a healthy antioxidant.

The above diet will not only reduce inflammation but also assists keep the kilo off; thereby reducing your back pain and promoting good spinal health. However, it is worthy of note, that diet is not the only answer to your back pain but together with other things too. Good sleeping position, posture, exercise, and if need be, medical treatment all contribute their part.


While proper hydration plays a major role in almost every process of our body system, it is also essential for your back. Why?

There are cushions, referred to as discs in between your vertebrae, and these discs partly comprise a jelly-like substance. This substance is about 90% water. This is one of the reasons you should make sure your body is always hydrated to help keep the gel active as required.

Note:Drinking plenty water is claimed to repair damaged discs, but will enhance discs and overall body health. It is advisable you seek advice from your doctor for your back pain issues.

Keep your Bones Strong

If you want to keep your bones strong up to old age, it is advisable to work towards delaying the onset of osteoporosis. This health issue is a weakening of the bones, usually occurring in the early stage of youthful life – say the twenties. This problem can compromise your spine vertebrae, resulting in back-related issues. The question is – how do you delay the onset of osteoporosis?

It is essential to store enough calcium when you’re young and active. Even in middle or old age, you can halt the process by consuming high content of calcium. As a guide, it is recommended that men and women should aim for about 800 – 1000mg and 1200 – 1500mg calcium intake respectively Common sources of calcium are calcium-fortified milk and some other related dairy products, such as soy milk, whole-grain bread, and yogurt. If you don’t have access to all these, you can opt for various calcium supplements out there to help you reach your recommended intake. However, calcium from healthy food is highly recommended and safe.

Tip:Don’t consume beyond recommended 600mg of calcium at once.


There you have it! However, remember that, apart from diet, there are many other factors that play an important role to influence your back pain health positively. Some of these include regular exercise, pilates, yoga, ensuring good posture, your sleeping position, and periodical attending physiotherapy sessions.

For more info and advice about how we can help your lower pain, call 1-833-266-5223 or book an appointment with us!