How to Beat Back Pain With a Healthy Diet

While many have come to depend on pain medication and other over-the-counter solutions to treat back pain, did you know that eating the right kind of foods can help relieve an aching back?

Pain relievers may offer instant relief, but they simply mask the pain without addressing the root of the problem. Long-term use of painkillers can also be dangerous and even lead to dependency. Other side effects of long-term use of painkillers can range from minor to serious health problems, including dizziness, stomach upset, blurred vision, liver damage, and gastrointestinal ulceration and bleeding. Painkiller abuse can also result in death.

The good news is that there is a safe and effective way to beat back pain — eating healthy food! Various studies show the relationship between diet and general well-being (which includes spinal health). These studies reveal that eating healthy and delicious foods can help with back pain relief, without having to rely on pain medication.

As you start working with your physio in Whitby, incorporating good nutrition and a balanced diet in your treatment plan helps speed up healing and maintain the health of your spine and back muscles. Like other parts of your body, your spine needs back-friendly nutrients to support the upper body and perform other essential functions.

Eating a well-balanced and healthy diet packed with essential vitamins and nutrients helps nourish your bones, muscles, discs, and nerves in your spine.

Here is a quick list that highlights several healthy choices that are beneficial for your back health:

• Calcium

Calcium is the most prominent mineral when it comes to bone health as it helps keep our bone mass at a healthy level, which is especially helpful for older adults. Adequate intake of calcium is essential in preventing potential osteoporosis, a type of bone disease characterized by weakened or brittle bones that causes painful fractures in your spinal vertebrae. However, calcium is not sufficient to keep your bones strong — it should be paired with other vital nutrients (like vitamin D) for better calcium absorption.

Foods rich in calcium include:

• dairy products (e.g. milk, cheese, yogurt)
• dark green leafy vegetables (e.g. kale, bok choy, collard greens)
• legumes (e.g. beans, peas, lentils, chickpeas)
• fish (e.g. sardines, salmon)
• almonds
• oranges
• blackstrap molasses

• Vitamin D

Your body requires vitamin D for calcium absorption. Insufficient levels of vitamin D prevent your body from forming enough hormone calcitriol (also called active vitamin D) to absorb and metabolize calcium. Vitamin D deficiency forces the body to use the calcium from the bones. Over time, this weakens the bones and prevents the development of strong, new bone cells.

Although you can acquire vitamin D from sunlight, they are also naturally found in fatty fish (salmon), egg yolks, liver, and cod liver oil. Other sources include vitamin D fortified cereals, fruit juices, and bread, as well as nutritional supplementation.

• Magnesium

In addition to being a key mineral in the bone matrix structure, magnesium is also essential for over 300 biochemical reactions in the body. When the blood magnesium becomes insufficient, magnesium will be released from the bones. While magnesium deficiency is a common health problem, taking supplements can help maintain healthy bone density and prevent potential back problems. Magnesium is critical for relaxing and contracting the muscles supporting the spine.

Eat fish, green leafy vegetables, seeds, beans, nuts, yogurt, whole grains, bananas, avocados, and dark chocolates.

• Vitamin K2

Vitamin K2 is needed for the proper distribution of calcium throughout the skeletal system and for promoting healthy bone metabolism. Combining calcium with vitamin K2 keeps your bones throughout your body healthy and strong. While you can obtain vitamin K1 from green leafy vegetables, the good bacteria in your digestive system helps convert it to vitamin K2.

Eating healthy fats, egg yolks, and dairy products help provide your body with this nutrient.

• Vitamin C

Vitamin C does not only boost your immune system, but it is also a vital nutrient that helps boost the formation of collagen, an essential mineral that helps transform cells into tissues. As an antioxidant, vitamin C helps speed up the healing of injured muscles, ligaments, tendons, and intervertebral discs.

Fruits and vegetables loaded with vitamin C include citrus fruits (lemons, oranges, grapefruits), strawberries, kiwis, sweet potatoes, broccoli, tomatoes, spinach, and red and green peppers.

• Proteins

Many back pain sufferers often overlook the importance of protein in bone health. Protein is necessary for repairing, healing, and maintaining, bones, cartilages, and soft tissues. Adequate protein consumption is fundamental for digestion and the immune system.

• Vitamin B12

Vitamin B12 plays a crucial role in the formation of the body’s bone-building cells and red blood cells in the bone marrow. Inadequate amounts of vitamin B12 can increase your risk of osteoporosis.

Animal proteins, such as fish, eggs, meat products (chicken, pork, and beef), and dairy products are rich sources of vitamin B12. Since plant-based products do not have vitamin B12, vegans should take vitamin B12 supplements to prevent potential anemia.

• Iron

Iron helps promote collagen production and vitamin D conversion into its active form. It is also an important hemoglobin and myoglobin component that helps deliver oxygen to the tissues supporting the spine and throughout the body. The severe deficiency of iron in the body could lead to anemia. While it is not directly associated with bone health, iron is an essential nutrient that helps assist other systems in bone development.

Among the most common sources of iron include meat products (fish, liver, red meat, shellfish, and poultry products) green leafy vegetables, lentils, whole grains, beans, and soy.

Avoid Foods That Trigger Back Pain

Foods can be a delicious way to combat back pain. However, note that certain foods can worsen pain symptoms.

Stay away from foods that trigger inflammation and pain including:

• All processed foods
• Vegetable oil (e.g. corn, sunflower, and mixed vegetable oil)
• Margarine and vegetable shortening
• Foods loaded with saturated fats
• High-fructose corn syrup
• Foods containing trans-fat
• Foods packed with saturated fat
• Full-fat dairy products

Adjusting to a healthier dietary regimen may be an uphill battle, but it’s well worth the effort. It will reduce the intensity and frequency of back pain flare-ups while allowing you to maintain your overall well-being.

If you need advice on building a healthy diet plan for back pain, you can ask your physiotherapist at Physiotherapy and Rehabilitation Centres (PARC) of Ontario. We don’t only provide treatment for various pain symptoms, we can also educate and walk you through the fundamentals of proper nutrition. Our Whitby clinic is at your disposal. Call us now at (905) 430-2112 and we will help you find the right dietitian, naturopath, and holistic nutritionist who will help you eat and feel better!