Foods For Back Pain Relief


Injuries and infections can cause inflammation, which may sometimes persist to cause many diseases such as cancer and arthritis leading to considerable pain. A study discussed in this article reveals that choice of foods can influence the reduction or aggravation of inflammation. There are some foods for back pain relief, which include fruits, vegetables, whole grain, healthy plant fats and fish, refined grains, and red meat. However, you should avoid processed food. Foods containing high fats and sodium can cause aggravation of inflammation.
Other foods that reduce inflammation and pain include high amounts of antioxidants and foods that fight pain including fish and fish oil containing Omega 3 fatty acids. Green tea, rich in antioxidants, Pomegranate, Cherries and Red Grapes are good for pain relief. Olive Oil, Curcumin, and Coffee are associated with anti-inflammatory qualities and relief from pain. Other food substances that help in reducing inflammation and relief from pain are Ginger, Glucosamine, and SAMe supplements.



Foods For Back Pain Relief

Researchers now know that diets high in sugar, refined grains, saturated fats, processed and fast foods increase the likelyhood of contributing to, if not further compounding pain associated with inflammation in the body.




When you injure yourself or get an infection, acute inflammation is your body’s natural defense response. Redness, swelling, and pain are the telltale signs as immune cells flood the area to target infectious organisms or push out debris from the site. But chronic inflammation occurs when the inflammatory process is triggered with no real threat at hand; this slow simmer of inflammation may underlie the pathogenesis of many diseases, such as cancer and arthritis–which cause pain.


Anti-inflammatory drugs have been used to treat pain and inflammation for more than 40 years, and now scientists are turning their attention to foods that can act as anti-inflammatory agents.




Studies show that your daily food choices can either reduce or increase levels of inflammation in your body. A 2006 review published in the Journal of the American College of Cardiology found that a dietary pattern high in refined starches, sugar, saturated fats and trans fats and low in fruits, vegetables, whole grains, and omega-3 fatty acids increased inflammation.


Mediterranean diet patterns, characterized by high fruit, vegetable, whole grain, healthy plant fats, and fish intake and low intake of processed foods, refined grains, and red meat are linked with lower inflammation.


“Making poor food choices like high-fat, high-sodium foods, can increase inflammation levels in our bodies that can trigger flareups and cause further problems,” says Jessica Crandall, R.D., C.D.E., Wellness Director at Sodexo Health Care and spokesperson for the Academy of Nutrition and Dietetics, Chicago, Ill.


“Foods that contain high amounts of antioxidants and omega-3 fatty acids, such as berries, beans, broccoli, spinach, kale, sweet potatoes, tomatoes, grapes and fish will help reduce inflammation throughout the body,” Crandall notes.




While science supports the benefits of an overall anti-inflammatory diet–high in minimally processed plant foods such as whole grains, legumes, nuts, fruits, vegetables, coffee, tea, and spices–to reduce chronic inflammation, certain foods and supplements are linked with managing pain, including:


1. Omega-3 fatty acids, found in fish and fish oil, produce arthritic pain-reducing effects equivalent to ibuprofen.


2. Green tea, rich in antioxidants and anti-inflammatory properties, appears to reduce inflammation and pain in arthritis.


3. Pomegranate and cherries are both linked with reducing muscle soreness after intense physical activity.


4. Red grapes or wine, rich in the compound resveratrol, are associated with reducing pain.


5. Olive oil contains the compound oleocanthal, which possesses anti-inflammatory properties similar to ibuprofen.


6. Coffee has been shown to reduce muscle pain during and after exercise.


7. Curcumin, the anti-inflammatory spice that gives curry its golden hue, relieves pain in osteoarthritis, according to research.


8. Ginger has been linked with reducing pain associated with muscle injury after exercise.


9. Glucosamine and chondroitin, supplements often taken together, have shown improvements in pain related to osteoarthritis–although not all studies have found such benefits.


10. S-adenosylmethionine (SAMe) supplements appear to be as effective as anti-inflammatory drugs such as celecoxib at relieving arthritis pain.


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Inflammation and pain in the back are associated with injuries and infections. It is always good to think that food, or at least certain foods, are helpful. It is imperative to take those foods for back pain relief that have anti-inflammatory properties and ability to fight pain. These include fruits, vegetable, fish, and other food supplements containing Omega 3 fatty acids. Foods containing high amount of antioxidants, such as beans, broccoli, spinach, tomatoes, and other vegetables, are good for reducing inflammation and relieving pain. Coffee and Green Tea are items, which are very effective in reducing pain.



Sports Physiotherapist Kusal Goonewardena has been treating back pain injuries for over 10 years now. He provides a step by step process to help you rid yourself of your back pain in a systematic holistic manner.




In the video clip below Dr. McClellan discusses three stresses that contribute to back pain.





lower back pain



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