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Healthy Foods that Can Reduce Your Back Pain
Chronic back pain is the leading cause of disability around the world. Whether you’re concerned about mobility problems or simply want to find relief, your eating habits can go a long way.
While there are no magical foods that alleviate back pain quickly or on their own, emphasizing certain fare within a balanced diet can help reduce inflammation, prevent added strain from excess pounds, and keep blood flowing healthfully throughout your body.
Dr. Nicholas Perenich and his team at Spine Institute of Florida in Dade City and Spring Hill provide effective treatments for back pain of all types and severities.
If you’re bothered by back pain, consider eating the following foods on a regular basis.
1. Colorful vegetables and fruits
Colorful vegetables and fruits contain antioxidants, such as beta carotene, which lower inflammation in the body. Due to their fiber and water content, fruits and vegetables also promote appetite and weight control by filling you up on fewer overall calories.
Particularly good veggies and fruits for staving off back pain include:
- Berries
- Bell peppers
- Carrots
- Cruciferous vegetables, like broccoli and brussels sprouts
- Grapes
- Leafy greens, such as kale and spinach
- Sweet potatoes
- Tomatoes
If you’re not accustomed to eating much produce just yet, work fruits and vegetables into other dishes you enjoy. Add finely chopped veggies to soups and sauces, for example, and top yogurt and cereal with fresh fruit.
2. Whole grains
People who eat whole grains regularly are nearly 25% less likely to report spinal pain, according to a study, than people who don’t. Whole grains, such as oats, bulgur, and brown rice, have anti-inflammatory properties. Whole grains may also reduce the ongoing inflammation behind your back pain.
To benefit from whole grains, swap out white bread, instant rice, and conventional pastas and cereals in your diet with whole-grain equivalents. When purchasing prepared whole-grain foods, make sure whole grains are listed as the top ingredients.
3. Oily fish and flaxseeds
Oily fish, such as salmon, sardines, and herring, contain rich amounts of omega-3 fatty acids. These heart-healthy fats can benefit your back by reducing inflammation and keeping your arteries clear of plaque. One study showed that consuming fish oil helped prevent pain or keep it from worsening in seniors over the course of five years.
If you wish to reap your omega-3 benefits elsewhere, consider adding ground flaxseeds to your meals or snacks. A top plant source of omega-3s, flaxseeds also make flavorful additions to cereals, yogurt, and smoothies. Hemp seeds, chia seeds, and walnuts also contain omega-3s.
Getting professional back pain support
Given that foods alone won’t cure back pain, getting professional care is important if your symptoms are severe or long lasting. Our team at Spine Institute of Florida provides both conservative and surgical care for spinal issues that cause pain.
To learn more about healthy foods for back pain or get started with treatment, call Spine Institute of Florida or schedule an appointment through our website today.