Back Pain has a complex underlying pathology. It points towards functional and structural abnormalities of our back bone and spinal cord. Often, back pain comes with strings attached, and in the previous posts we looked at the hidden side effects of back pain.
The good news is that majority of the back pain cases can be resolved without needing a surgical intervention. If we care about some basic aspects of our lifestyle, we can say goodbye to the back pain even before it invites itself on our porch.
In this post we have broken down these much needed aspects into 3 must-have pillars for back pain relief. These ensures a complete well-being of our spine.
What are these pillars?
It shouldn’t come as a surprise that nutrition is fundamental to the spinal health. But where to start? No worries, we have got you covered with this list of Do’s and Dont’s of food items.
List of Super Food that alleviate back-pain:
Turmeric – The compound in the spice that gives curry its bright orange-yellow color can affect several processes in your body, including inflammation. Studies of people with rheumatoid arthritis and osteoarthritis who took supplements of curcumin found they could walk better and without the side effects of taking drugs. Black pepper can help your body absorb it, so try a blend of the spices, steeped with ginger and honey into a tea.
Spices and Tee – Curry is a dish that contains many spices that can add some kick to your favourite recipes. Turmeric, a main ingredient of curry, is commonly used in Indian cuisine and contains properties that can help repair damaged tissues. Other herbs and spices that offer anti-inflammatory benefits include basil, oregano, rosemary, ginger, and cinnamon. Drink some herbal teas, including green, white, and oolong. These can be soothing in the winter, while boosting your immune system and reducing inflammation.
Daily vitamins – Vitamins and minerals also play an important role in a variety of biochemical mechanisms in the human body. Vitamins such as B12 and B1 are essential in structural integrity of the fats found in myelin, the layer that surrounds the core of a nerve. Vitamin C, for example, aids in collagen formation, precisely helpful for ligament, tendon, and herniated disc injuries.
Fibre rich foods – Consume light and easily digestible foods. Constipation, gastric problems and back pain are closely related. Avoid foods that can cause constipation. Also have fibre-rich foods.
Fish – Loaded with anti-inflammatory omega-3 fatty acids, salmon makes just about all of the “good for you” lists. It’s considered heart-healthy and may relieve joint tenderness if you have rheumatoid arthritis. Other varieties of cold-water fish, including tuna, sardines, and mackerel, are good choices, too. Avoid tilapia and catfish, though: Their higher levels of omega-6 fatty acids may promote inflammation.
Ginger – A staple of traditional medicine, this pungent root is probably best known for its anti-nausea, stomach-soothing properties. But ginger can also fight pain, including aching joints from arthritis as well as menstrual cramps. One study found ginger capsules worked as well as over-the-counter anti-inflammatory drugs like ibuprofen at relieving period pain.
Blueberries – These little juicy gems have lots of phytonutrients that may fight inflammation and lessen pain. If it’s not berry season, frozen blueberries can have the same or even more nutrients than fresh. Other fruits with antioxidants and polyphenols, including strawberries and oranges, can have a similar soothing effect.
Pumpkin seeds – Pepitas are a terrific source of magnesium, a mineral that may cut the number of migraines you get. It may also help prevent and treat osteoporosis. But despite what you may have heard, it doesn’t seem to stop leg cramps at night. For more magnesium, add almonds and cashews, dark green leafy vegetables (like spinach and kale), beans, and lentils to your diet.
Virgin Olive Oil – Feel that peppery tingle in the back of your throat? That’s a compound called oleocanthal, and it works like ibuprofen. Extra-virgin olive oil also has lubricin, which keeps joints sliding smoothly and protects cartilage from breaking down. It might help people with osteoarthritis. Stick to lower temperatures (less than 410 degrees) when you cook with olive oil so you don’t lose any of its many benefits.
Red grapes – Red grapes contain an anti-inflammatory called resveratrol, a compound also found in other berries and peanuts (but apparently not in green grapes), which has been found to fight pain. Research has shown that combining resveratrol with turmeric enhances the overall anti-inflammatory benefits, although admittedly, it might force you to get a little more creative with your recipe ideas.
List of Foods that aggravate your back pain:
Sugar – Sugary foods are among the worst foods that you can eat. Not only can sugary foods trigger inflammation, but they can also cause weight gain. Excess weight can worsen back pain. You should also avoid foods with artificial sweeteners because they can also trigger inflammation.
Fast Food – Try to steer clear of foods high in saturated fats or added sugars like sweetened beverages, highly processed white grains or fried foods to help prevent inflammation. It is best to eat whole grains instead of refined grains. Pizza, cereal and white bread are some of the foods that are high in refined grains. Foods that are high in refined grains can cause an insulin spike. This can cause inflammation.
Red Meat – Red meat may be a great source of protein, but it is something that you should avoid if you are suffering from back pain. Red meat has a substance in it called neu5gc. This substance promotes inflammation. Some chiropractic offices provide nutritional guidance, should you need further guidance.
Pungent food – Consuming extremely pungent spices in your food, such as red and green chilies and wasabi, can have a very drying effect on the body. Because dryness is another one of the main qualities of Vata imbalance, it gets increased with drying substances, and this can lead to constipation, as well as lower back pain due to stasis of the stools.
Tobacco, Caffeine and Alcohol – Major dietary causes of back pain include caffeine, alcohol, and sugar. These things increase cortisol levels. When there’s excess cortisol in the body, connective tissue can get inflamed, causing pain.
When you google for Back Pain Exercises you will encounter 1.2 billion search results. Are they all effective? Which of them would suit your problem the best? Are they all worth out time compared to their benefits? We all have such questions and most might have tried with little to no benefits for long term.
Would you be surprised if I tell you that There is this ancient practice that is nearly 3500 years old and it will not only reduce the pain completely but it will also cure the underlying cause? Not only that it will help you with increased metal balance, improved digestion, weight loss, and glowing skin! This ancient practice is called ‘Surya Namaskara‘ and its literal English translation would be ‘Sun Salutation’. Check out An Ancient Practice for Back Pain Relief – Open Secret here.
When we fracture our leg or arm we put a hard brace on it, Why? Because we want it to stay immobile so that our healing system can work better and fix the broken bones and damaged tissues in the surroundings. It is the same principle why planes cannot be fixed while it is in the air.
Back Supports are available as per the position of pain along the spinal cord. Here are some recommendations by BackPainSeal:
Supports for Neck and Upper Back Pain:
Explore Upper Back Straighteners
Supports for Mid Back Pain:
Explore Posture Correctors
Supports for Lower Back Pain:
At BackPainSeal, we have continue to enrich our collection with strong, sleek and affordable back supports.
Did you try something that brought the maximum relief for your pain? Do share below.