How can an anti-inflammatory diet help reduce low back pain. What foods should you eat to alleviate back discomfort. Which pro-inflammatory foods may worsen back pain symptoms. Why is chronic inflammation linked to various health issues including back pain.

The Link Between Diet and Low Back Pain

Recent research has uncovered a fascinating connection between the foods we consume and the likelihood of experiencing low back pain. A study presented at the Association of Academic Physiatrists (AAP) digital conference in February 2021 suggests that adopting an anti-inflammatory diet could significantly reduce the chances of suffering from low back pain.

Valerio Tonelli Enrico, a physical therapist and doctoral student at the University of Pittsburgh, who presented the findings, stated, “Our findings suggest that diets that are more anti-inflammatory tend to be better for back pain.” This groundbreaking research opens up new possibilities for managing and potentially preventing one of the most common types of pain reported in the United States.

What constitutes an anti-inflammatory diet?

An anti-inflammatory diet typically includes:

• Whole grains
• Abundant fruits and vegetables
• Foods similar to those found in the Mediterranean diet

By incorporating these elements into your daily meals, you may be able to reduce inflammation and potentially alleviate back pain symptoms.

Understanding Chronic Inflammation and Its Impact on Health

While acute inflammation is a crucial immune response that aids in healing injuries and fighting illnesses, chronic inflammation can have detrimental effects on our health. Persistent inflammation in healthy tissues or inflammation that lasts for extended periods can contribute to various chronic diseases, including:

• Cancer
• Heart disease
• Diabetes
• Alzheimer’s disease
• Depression

Moreover, chronic inflammation plays a significant role in conditions such as arthritis and back pain. Understanding the distinction between acute and chronic inflammation is crucial in addressing these health concerns effectively.

The Prevalence of Low Back Pain in the United States

Low back pain is astonishingly common in the United States. According to the Centers for Disease Control and Prevention (CDC), one out of every four adults reports experiencing low back pain within the previous three months. This staggering statistic highlights the importance of finding effective ways to manage and prevent this widespread issue.

How widespread is low back pain?

The prevalence of low back pain in the United States is significant:

• 25% of adults report low back pain in the past three months
• It is the most common type of pain reported in the country
• Millions of Americans seek various remedies and lifestyle adjustments to alleviate symptoms

The Study: Linking Pro-inflammatory Diets to Increased Back Pain Risk

The research presented at the AAP conference utilized data from the 2003-2004 National Health and Nutrition Examination (NHANES) survey database, encompassing 3,966 subjects. The study’s methodology involved assessing the incidence of back pain and evaluating participants’ diets through a comprehensive survey.

How was the study conducted?

1. Participants reported their food intake over a 24-hour period
2. Researchers used the Dietary Inflammatory Index (DII) to score each participant’s diet
3. DII scores were based on nearly 2,000 studies examining foods’ effects on inflammatory markers
4. Participants were ranked and placed into quartiles based on their DII scores

The results were striking: individuals in the top quartile, whose diets were considered the most pro-inflammatory, had a 42 percent higher chance of experiencing low back pain compared to those with the least pro-inflammatory diets.

Characteristics of a Pro-Inflammatory Diet

Understanding what constitutes a pro-inflammatory diet is crucial for those seeking to reduce their risk of back pain and other inflammation-related health issues. Many of the foods that increase inflammation can be found in the standard American diet, often referred to as the SAD diet.

Which foods are considered pro-inflammatory?

A pro-inflammatory diet typically includes:

• Refined grains
• Sodas and fruit juices
• Trans fats
• Meat from grain-fed animals
• Refined vegetable oils (e.g., soybean oil, vegetable oil, corn oil)

Ryanne Lachman, RDN, a registered dietitian with the Center for Functional Medicine at Cleveland Clinic, explains that refined vegetable oils are often overlooked sources of inflammation. “They’ve all gone through a high level of processing, and they contain omega-6 fats which are inherently pro-inflammatory,” she notes.

The Benefits of an Anti-Inflammatory Diet for Back Pain

Adopting an anti-inflammatory diet may offer significant benefits for those suffering from back pain. By reducing overall inflammation in the body, you may be able to alleviate pain and improve your overall health.

What are the potential benefits of an anti-inflammatory diet?

• Reduced risk of chronic diseases
• Improved management of existing health conditions
• Potential reduction in back pain symptoms
• Enhanced overall well-being

Lachman emphasizes the significance of the study’s findings, stating, “A 42 percent higher chance of having low back pain with a pro-inflammatory diet is absolutely significant and worth paying attention to.” This underscores the potential impact that dietary changes could have on managing and preventing back pain.

Implementing an Anti-Inflammatory Diet: Practical Tips

Transitioning to an anti-inflammatory diet doesn’t have to be overwhelming. By making gradual changes and incorporating more anti-inflammatory foods into your meals, you can work towards reducing inflammation and potentially alleviating back pain.

How can you start an anti-inflammatory diet?

1. Increase your intake of fruits and vegetables
2. Choose whole grains over refined grains
3. Incorporate healthy fats, such as those found in olive oil and fatty fish
4. Reduce consumption of processed foods and sugary beverages
5. Opt for lean proteins and plant-based protein sources

Remember, small changes can lead to significant improvements over time. Consult with a registered dietitian or healthcare provider for personalized advice on implementing an anti-inflammatory diet that suits your individual needs and preferences.

The Role of Nutrition in Overall Back Health

While diet plays a crucial role in managing back pain, it’s essential to consider nutrition as part of a holistic approach to back health. Combining an anti-inflammatory diet with other lifestyle factors can provide comprehensive support for your spine and overall well-being.

What other factors contribute to back health?

• Regular exercise and physical activity
• Proper posture and ergonomics
• Stress management techniques
• Adequate sleep and rest
• Maintaining a healthy weight

By addressing these factors alongside your dietary choices, you can create a supportive environment for your back and potentially reduce the risk of developing or exacerbating back pain.

Understanding the Limitations and Future Research Directions

While the study presented at the AAP conference provides compelling evidence for the link between diet and back pain, it’s important to recognize the limitations of the research and the need for further investigation.

What are the next steps in researching diet and back pain?

• Conducting longer-term studies to assess the impact of dietary changes over time
• Investigating the specific mechanisms by which anti-inflammatory foods affect back pain
• Exploring potential interactions between diet and other factors influencing back health
• Developing tailored dietary interventions for different types of back pain

As research in this field continues to evolve, we may gain even more insights into how nutrition can be leveraged to support back health and manage pain effectively.

The Importance of Personalized Nutrition Approaches

While the study’s findings offer valuable insights into the relationship between diet and back pain, it’s crucial to remember that individual responses to dietary changes can vary. What works for one person may not be as effective for another, highlighting the importance of personalized nutrition approaches.

How can you develop a personalized anti-inflammatory diet plan?

1. Consult with a registered dietitian or nutritionist
2. Keep a food diary to track how different foods affect your symptoms
3. Consider food sensitivity testing to identify potential trigger foods
4. Gradually introduce anti-inflammatory foods and observe their effects
5. Be patient and consistent, as dietary changes may take time to show results

By tailoring your approach to your individual needs and preferences, you can maximize the potential benefits of an anti-inflammatory diet for your back health.

Complementary Therapies for Back Pain Management

While focusing on nutrition is essential, combining dietary changes with other therapeutic approaches can provide a comprehensive strategy for managing back pain. Integrating various treatments can address different aspects of pain and promote overall well-being.

What complementary therapies can support back pain management?

• Physical therapy and targeted exercises
• Massage therapy
• Acupuncture
• Chiropractic care
• Mind-body practices such as yoga and meditation
• Heat and cold therapy

Consult with your healthcare provider to determine which complementary therapies might be most beneficial for your specific condition and how they can be integrated with your anti-inflammatory diet plan.

The Long-Term Benefits of an Anti-Inflammatory Lifestyle

Adopting an anti-inflammatory diet and lifestyle can have far-reaching effects beyond just managing back pain. By reducing chronic inflammation throughout the body, you may experience improvements in various aspects of your health and well-being.

What are the potential long-term benefits of an anti-inflammatory lifestyle?

• Reduced risk of chronic diseases such as heart disease and diabetes
• Improved cognitive function and mental clarity
• Enhanced immune system function
• Better digestive health
• Increased energy levels and overall vitality
• Potential improvements in mood and mental health

By viewing your dietary choices as part of a broader approach to health, you can cultivate habits that support not only your back health but your overall quality of life.

Overcoming Challenges in Adopting an Anti-Inflammatory Diet

While the benefits of an anti-inflammatory diet are clear, making significant changes to your eating habits can be challenging. Recognizing potential obstacles and developing strategies to overcome them can help you successfully transition to a more anti-inflammatory way of eating.

How can you overcome common challenges when adopting an anti-inflammatory diet?

1. Start small: Make gradual changes rather than overhauling your entire diet at once
2. Plan ahead: Meal prep and keep healthy snacks on hand to avoid reaching for pro-inflammatory convenience foods
3. Educate yourself: Learn about anti-inflammatory foods and their benefits to stay motivated
4. Find support: Engage friends or family members in your journey or join online communities focused on anti-inflammatory eating
5. Be flexible: Allow for occasional treats and focus on overall dietary patterns rather than perfection

Remember that adopting a new way of eating is a process, and it’s okay to face setbacks along the way. Stay focused on your goals and the potential benefits for your back health and overall well-being.

The Future of Nutrition in Back Pain Management

As research continues to explore the connections between diet, inflammation, and back pain, we may see nutrition playing an increasingly prominent role in pain management strategies. This evolving field holds promise for developing more targeted and effective approaches to addressing back pain through dietary interventions.

What developments can we expect in nutrition-based back pain management?

• More personalized nutrition plans based on individual inflammatory markers
• Integration of anti-inflammatory diets into standard back pain treatment protocols
• Development of specific dietary supplements targeting back pain-related inflammation
• Increased emphasis on nutrition education in medical and physical therapy training programs
• Collaboration between nutrition experts and pain management specialists to create comprehensive treatment plans

As our understanding of the relationship between diet and back pain grows, individuals suffering from chronic pain may have access to more diverse and effective treatment options that incorporate nutritional strategies.

Anti-inflammatory Diet Could Help Reduce Low Back Pain

If you’re one of the millions of Americans with low back pain, chances are you’ve tried a variety of lifestyle adjustments and remedies to improve your symptoms. Although it may help to upgrade to a high-tech mattress or an ergonomic office chair, new research suggests that you may be able to improve your back pain via a less obvious (and less expensive) route: by changing the foods you eat every day.

The research, presented at the February 2021 Association of Academic Physiatrists (AAP) digital conference, found a link between what people ate and their chances of having low back pain.

“Our findings suggest that diets that are more anti-inflammatory tend to be better for back pain,” says Valerio Tonelli Enrico, a physical therapist, research assistant, and doctoral student at the University of Pittsburgh, who presented the findings.

“An anti-inflammatory diet would include whole grains and lots of fruits and vegetables — similar to the Mediterranean diet,” Tonelli Enrico says.

Chronic Inflammation’s Role in Disease and Pain

Inflammation isn’t always a bad thing: Acute inflammation is actually an important immune response that helps heal injuries or fight illness. But chronic inflammation — inflammation that occurs in healthy tissues or that lasts for months or years — can cause damage and contribute to many chronic diseases, including cancer, heart disease, diabetes, Alzheimer’s disease, and depression, according to the National Institute of Environmental Health Sciences. Chronic inflammation can also play a role in conditions such as arthritis or back pain.

Low back pain is the most common type of pain reported in the United States; one out of every four adults report having low back pain in the previous three months, according to the Centers for Disease Control and Prevention (CDC).

RELATED: Best Home Remedies for Low Back Pain: Advice From a Physical Therapist

Low Back Pain Is More Likely in People With a Pro-inflammatory Diet

The study used data from the 2003–2004 National Health and Nutrition Examination (NHANES) survey database and included 3,966 subjects. The incidence of back pain was assessed by whether or not a participant had experienced low back pain at any time in the three months before the survey.

Diet was evaluated through a survey in which participants were asked to recall all the foods they ate in a 24-hour period. Researchers used the Dietary Inflammatory Index (DII), a measure based on nearly 2,000 studies on different foods and their effect on different inflammatory markers, according to a paper published in 2019 in Advances in Nutrition.

A DII score was assigned to each participant in the trial on the basis of the foods they reported eating; the higher the score, the more likely the diet was considered “pro-inflammatory,” or likely to cause inflammation.

Researchers ranked the participants and placed them into quartiles according to their DII score. People in the top quartile, who had the most inflammatory diet, had a 42 percent higher chance of having low back pain compared with the group with the least pro-inflammatory diet.

“From my clinical experience, these findings make sense,” says Ryanne Lachman, RDN, a registered dietitian with the Center for Functional Medicine at Cleveland Clinic in Ohio. “We do commonly see pain associated with inflammation,” she says.

“A 42 percent higher chance of having low back pain with a pro-inflammatory diet is absolutely significant and worth paying attention to,” says Lachman. The DII measurement tool and the inflammatory biomarkers the researchers used are both reliable sources of information, she says.

“The researchers controlled for physical activity, body mass index (BMI), and education, which adds some weight to their findings,” says Lachman. Low back pain can be associated with a higher BMI, and so it’s meaningful that the improvements weren’t just because some people on a low-inflammatory diet weighed less, she adds.

RELATED: U.S. News & World Report’s Best and Worst Diets of 2021

What Is a Pro-Inflammatory Diet?

Many of the foods that increase inflammation, or are “pro-inflammatory,” can be found in the standard American diet, also known as the SAD diet, says Lachman. “This is a diet where we consume mainly refined grains that are too easily absorbed and create lingering blood sugar problems and weight gain,” she says. Sodas, fruit juices, trans fats, and meat from grain-fed animals can be pro-inflammatory as well, says Lachman.

“One source of inflammation that I think a lot of people don’t realize are refined vegetable oils such as soybean oil, vegetable oil, and corn oil. They’ve all gone through a high level of processing, and they contain omega-6 fats which are inherently pro-inflammatory,” she says. These oils are not only used in cooking, but often used in baked goods such as cookies or cupcakes.

“Some of these things aren’t outright harmful in small doses, but when we have them embedded in every product, every processed food, and every restaurant uses them, that’s when chronic inflammation can ensue — from chronic exposure,” says Lachman.

RELATED: Good Fats vs. Bad Fats: Everything You Should Know About Fats and Heart Health

Anti-Inflammatory Diet More Likely to Improve Back Pain Related to Inflammation

For this study, everyone who had experienced lower back pain within a three-month period was included in the study, no matter what the cause.

“Low back pain is a complex syndrome that be caused by many different issues, and not all these individuals who experienced low back pain had inflammation as a main driving cause. Some people might have back pain because of an injury or mechanical issue,” says Tonelli Enrico.

Inflammatory back pain is typically caused by a form of inflammatory arthritis, such as ankylosing spondylitis or psoriatic arthritis, according to the National Institute of Neurological Disorders and Stroke.

Mechanical causes of back pain can result from such things as sleeping on a bad mattress, straining your back during a workout, or being injured in a fall or a car accident.

“If we can zero in on the subset of people with back pain where inflammation is the most important factor, I think that an anti-inflammatory diet might even make a bigger difference in reducing the likelihood of lower back pain,” he says.

Expert Tips on Reducing Inflammation in Your Diet

Although diet may help improve pain, people shouldn’t think that food has the immediate effect that pain medications may provide, says Lachman. “If you change your diet and don’t feel different in the short-term, don’t get discouraged,” she says.

Following an anti-inflammatory diet isn’t just about eliminating foods that cause inflammation, says Lachman. “We also need to eat enough of the kinds of foods that will reduce the triggers for inflammation.”

• Eat lots of colorful fruits and vegetables. “If pain reduction is the primary goal, eating 4 to 6 cups of colorful vegetables and fruits without any added sugars will essentially guarantee a supply of anti-inflammatory nutrients, along with many other benefits,” says Lachman. “This should mostly be veggies, especially things in the cruciferous family such as watercress, broccoli, and arugula; they have really strong anti-inflammatory benefits,” she adds.
• Consuming more omega-3s can help offset omega-6s. “I suggest steering clear of refined oils altogether, but increasing omega-3s can help provide a more anti-inflammatory balance of those oils,” says Lachman. Research, including a paper published in November 2018 in the BMJ, shows that increasing omega-3 consumption while reducing omega-6 consumption reduces the inflammatory response of a high-fat meal. “My suggestions for upping omega-3 intake would include cold-water fish like salmon, sardines, and cod. Plant-based options can include hemp, flax, or chia seeds,” says Lachman.
• Prepare foods with anti-inflammatory spices. Spices such as ginger, cinnamon, and cayenne can be used to decrease inflammation, as well. Turmeric is another good example of this; you can use it in savory foods or add it to a smoothie, says Lachman.

The way you cook certain foods can also worsen inflammation. A 2017 meta-analysis published in Scientific Reports found that frying, roasting, microwaving, searing, or grilling meats, fish, and eggs produces compounds called advanced glycation end products (AGEs).

Although your body produces AGEs naturally and they are found in raw animal products, cooking, especially at high temperatures, forms new AGEs. High levels of the compounds in tissues and blood can trigger an inflammatory response and are suspected to increase inflammation in the body.

To limit this effect, try preparing meat dishes that call for steaming, simmering, or braising, and cut down on processed foods, which have often been exposed to a high cooking temperature to increase their shelf life, according to the Arthritis Foundation.

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Good & Bad Food for Back Pain: Anti-Inflammatory and Inflammatory Food Lists

You will learn the answers to these questions:

• Which foods may cause inflammation?

• Which foods may reduce inflammation?

• Which family of vegetables are commonly thought to cause inflammation (but there’s no evidence)?

• What is one vitamin and one mineral that support spine health?

Can my diet play a role in the regulation of inflammation? 

Yes.

Can my diet be causing back pain? 

Maybe.

Is changing my diet a quick fix to addressing back pain? 

No.

Causes of Back Pain

Most people have experienced back pain at least once in their lifetime. The causes of back pain vary from self-inflicted due to bad habits to accidents, muscle or ligament strains, injuries, ruptured disks, and arthritis…just to name a few. There are also factors that increase the risk of developing back pain like: excess weight, lack of exercise, and certain diseases. 

Pro-Inflammatory Diet

A pro-inflammatory diet is a diet that lacks fruits and vegetables, contains high amounts of meat, refined grain products, and dessert foods. There has been some evidence that indicates an association between a pro-inflammatory diet and bodily inflammation, in addition to being one of the contributing factors of overweight or obesity.

Moreover, it has been reported that there is an increased association between prevalence of lower back pain and obesity. So, consider paying more attention to food to help relieve some of that back pain.

Often, back pain is the direct result of chronic inflammation. Several studies have examined different foods and how they play a role in reducing inflammation.

There are certain characteristics that comprise an anti inflammatory diet: low in refined carbohydrates (white bread, pizza dough, pasta, pastries, white flour, white rice, desserts), adequate amounts of protein and fats (like omega-3 fatty acids), and foods rich in phytonutrients (a.k.a. antioxidants), micronutrients, and fiber. 

Here is a list of foods that may cause inflammation and you should avoid in your diet:

• Unhealthful oils like corn, soya, sunflower, safflower and canola.

• Processed carbohydrates like: breakfast cereals, white bread, white pasta, snack foods like chips and crackers, baked goods, pastries, ice cream

• Sugar sweetened beverages

• Fried foods

Anti-Inflammatory Diet

(name=anti) The strongest scientific evidence suggests that foods high in antioxidants can have an anti-inflammatory effect that helps soothe and reduce the risk of back pain flare ups.  If we imagine a diet that compromises all these qualities, they are most likely to be found in a Mediterranean diet.

Below are a list of anti-inflammatory foods for back pain to include in your diet: 

• Seafood : tuna, salmon, mackerel, sardines, anchovies, shellfish

• Fruits (focusing on blueberries, strawberries and raspberries)

• Dark leafy vegetables

• Legumes/pulses

• Nuts and seeds

• Olives and olive oil

• Herbs & Spices (ginger, turmeric, garlic, oregano, cinnamon, rosemary, cloves)

When dining out, it can be harder to stick to any diet, including an anti-inflammatory one. Consider also following a guide for an anti-inflammatory diet while dining out.

What About Nightshade Vegetables?

Nightshade vegetables include tomatoes, eggplants, bell peppers, potatoes, paprika, cayenne pepper. There has been some hype regarding whether these foods seem to trigger flares with individuals with inflammatory diseases.  

There is no scientific evidence to confirm the link between nightshades and inflammation. Some individuals may be sensitive to nightshades, but nightshades themselves are not inherently inflammatory. If you believe these foods may be contributing to your inflammation, avoid them for 2 weeks and see if your symptoms subside.

Calcium and Vitamin D

Vitamin D plays an important role in bone health, with one key function of improving the body’s absorption of calcium. As they both contribute to bone mass in the vertebrae in the spine, make sure to check with your doctor if you need any supplementation. 

The ideal way is to get more calcium and vitamin D is from your diet. Sources of calcium (aside from dairy) include: spinach, kale, collards and sardines. Foods that provide Vitamin D include: tuna, salmon, cheese, mushroom and egg yolks.

The Bottom Line

There is no single food that will reduce inflammation. The key is to include a variety of fresh nutritious foods and to be aware of the ingredient list if buying a packaged product. Some items may be considered “whole” and “healthy,” but may also contain added sugars/fats which may reduce the anti-inflammatory effect of the food. Diet, exercise, posture, healthy weight and good sleeping position all play their part in relieving back pain.

Nutrition is 1 of the 4 pillars of Goodpath integrative medicine. Get access to a back pain program built on Goodpath’s integrative medicine and machine learning science, personalized just for you: 

Learn more about other ways to manage back pain with yoga at home or some supplements that may help.

Diet, nutrition in diseases of the back and joints

Many diseases of the musculoskeletal system are often caused by metabolic disorders in the human body, which are often the result of malnutrition. Consider how food can affect the functioning of the musculoskeletal system.

1. The intra-articular fluid has the most alkaline pH-7.74.

   When it changes to the acidic side, cartilage is malnourished, accumulation of under-oxidized products and uric acid salts, which leads to premature wear of cartilage tissue. Therefore, in the diet, it is necessary to limit the consumption of products that lead to acidification of the internal environment of the body, namely: meat, flour, sweet and canned foods. Alkalinization and restoration of the pH of the joints contribute to: dairy products, vegetables and fruits (especially fresh).

2. Formation of uric acid salts.

   When eating protein foods, uric acid salts are formed in the body, which is then excreted through the organs of the excretory system (liver, kidneys). With excessive intake of protein or in violation of the function of internal organs, additional ways of its excretion open: skin, mucous membranes, including the synovial membranes of the joints. This contributes to the accumulation of uric acid salts in the joint cavity, in periarticular tissues, as well as the formation of stones in the internal organs, in the oral cavity (tartar).

   Prevention consists in observing the norm of daily protein intake – no more than 80-100 g per day, limiting meat products. It should be borne in mind that a lot of protein is found in dairy products, cereals, cereals, nuts, and legumes.

3. The use of essential macro- and microelements, vitamins.

   Sulfur is an important element in the construction of collagen and elastin fibers. Its sufficient intake contributes to the timely restoration and renewal of cartilage tissue. A lot of sulfur is found in legumes.

   Calcium is an important building block of bone tissue. Found in dairy products, cheese, spinach, beans, nuts.

   Vitamin D3 improves the absorption of calcium by bone tissue. It is formed in the skin during sunburn, and is also found in fish products.

4. Ensuring normal blood circulation in the muscular-articular apparatus. The main causes of blood flow disorders associated with food intake:

• Blood with cholesterol impedes the movement of blood through the vessels, contributes to the formation of cholesterol plaques, which narrow the lumen of the vessels, limit the flow of nutrients to the tissues. Prevention consists in the need to limit the intake of food rich in cholesterol – meat, fatty foods.
• Blood clotting. To eliminate blood clotting, it is necessary to take a sufficient amount of water up to 1.5-2 liters. per day. This amount also includes water contained in food, in first courses.
• Viscous blood containing a large amount of protein that sticks red blood cells together.
• High level of adrenaline, appears if a person is nervous all the time or is at a high level of adrenaline professionally (eg driver, leader, artist, etc.). Adrenaline always constricts blood vessels, contributing to the difficulty of blood flow.
• The presence of toxins in the blood. To remove them, it is necessary to periodically carry out cleansing procedures, observe the correct diet.

Resume . For normal operation and prevention of diseases of the musculoskeletal system, it is necessary to adhere to a dairy-vegetarian diet, while limiting meat and sweet foods. It is also necessary to limit the total amount of food, do not overeat. Do physical education. Purify the body and normalize the functioning of internal organs with the help of diet and herbal medicine.

Back pain and diet

Lose weight

In case of back pain, the attending physician will definitely recommend a diet to a patient with overweight in order to reduce excess weight and reduce the load on the musculoskeletal system (spine and joints).

In practice, body mass index (BMI) is used to determine overweight. If the BMI is from 25 to 29.9, then this indicates excess weight, if the BMI is above 30, it indicates obesity. To get your BMI, you need to divide your weight (in kilograms) by your height (in meters) squared.

To lose weight, you need to follow two golden rules: reduce your calorie intake and introduce moderate exercise into your life. It is very important to understand that you need to seriously change your lifestyle: short-term diets and physical activity allow you to lose weight, but when you return to old habits, the weight will be restored.

The best way is to make small changes in your lifestyle and stick to them. Then you can gradually add new changes, which also need to be adhered to.

Currently, there are drugs and surgical interventions that help to reduce body weight, but they are indicated only for people with a high BMI and those who have not been able to lose weight through diet and exercise. But even after surgery, patients must adhere to diet and exercise.

Balance your diet

Many studies have examined the effects of various foods and supplements on back pain. A minor analgesic effect was found in black pepper, turmeric, soybeans, avocado, fish oil, and vitamin D. A review of several studies found positive effects of nutritional supplements such as L-carnitine, curcumin, passion fruit skin extract, collagen hydrolyzate, glucosamine and chondroitin, cytidine and uridine.

Strengthen bones

Several independent studies have shown better results in the treatment of patients with back pain who took fish oil (omega 3 fatty acids) for 2 years. This is most likely due to the anti-inflammatory effects of the acids found in fish oil.

If a patient with back pain has osteoporosis or is at increased risk of developing it, two dietary supplements, calcium supplements and vitamin D, should be added to the diet. The main sources of calcium in the diet are milk and other dairy products such as hard cheese , cottage cheese or yogurt, as well as green vegetables (cabbage and broccoli). Some grains, soy products, and fruit juices are fortified with calcium.

“Give food” to nerve fibers

If the spinal roots are damaged, a persistent pain neuropathic syndrome develops. It is manifested by shooting pain, a crawling sensation in the area for which the damaged nerve is responsible, a burning sensation. Pain syndrome significantly reduces the quality of life: it is difficult to sit and stand, bend over, lead an active lifestyle, do your favorite things.

Neuropathic pain develops against the background of damage to the membrane of the spinal root, which consists of myelin. Against the background of the prescribed treatment, the damaged shell can be restored. Studies have shown that nucleotides, B vitamins, and folic acid play an important role in the restoration of this shell. In the complex therapy of pain in the back, the patient may be recommended to take Keltikan® complex, which contains the nucleotide uridine monophosphate, vitamins B6 and B12, folic acid, which contribute to the restoration and regeneration of the nerve fiber. The drug is prescribed 1 capsule in the morning for at least 20 days.

Thus, the patient with back pain is advised to reduce excess body weight by reducing the caloric intake and introducing moderate physical activity. The diet should be balanced and complete. It is recommended to include foods rich in calcium and B vitamins: soybeans, avocados, milk and other dairy products, hard cheese, cottage cheese, yogurt, green vegetables, cabbage, broccoli, fish, liver, chicken meat, eggs, nuts, legumes , bananas. Use black pepper and turmeric in cooking. Recommended intake of fish oil and vitamin D, L-carnitine, passion fruit skin extract, collagen hydrolyzate, glucosamine and chondroitin, cytidine and uridine.

References

• Torlak MS., Bagcaci S., Akpinar E., Okutan O., Nazli MS., Kuccukturk S. The effect of intermittent diet and/or physical therapy in patients with chronic low back pain: A single-blinded randomized controlled trial. // Explore (NY) – 2020 – Vol – NNULL – p.; PMID:32859542
• Bowman M.A., Neale A.V., Seehusen D.A. New Research on Back Pain, Diet and Diabetes, Advanced Care Planning, and Other Issues Frequently Seen in Family Medicine. // J Am Board Fam Med – 2020 – Vol32 – N6 – p.