Diet for back pain. Anti-Inflammatory Diet: A Powerful Tool to Combat Back Pain and Improve Overall Health
How does an anti-inflammatory diet help reduce back pain. What foods should you include in your diet to alleviate back pain. Can changing your eating habits really make a difference in managing chronic pain. Discover the surprising link between nutrition and back health.
The Link Between Diet and Back Pain: New Research Findings
Recent research presented at the Association of Academic Physiatrists (AAP) digital conference in February 2021 has shed light on an intriguing connection between dietary habits and the prevalence of low back pain. The study, led by Valerio Tonelli Enrico, a physical therapist and doctoral student at the University of Pittsburgh, suggests that adopting an anti-inflammatory diet could significantly reduce the risk of experiencing low back pain.
The research team analyzed data from the 2003-2004 National Health and Nutrition Examination (NHANES) survey, which included 3,966 participants. They found that individuals with diets high in inflammatory foods had a 42% higher chance of experiencing low back pain compared to those following a less inflammatory eating pattern.
Key Findings of the Study
- Participants were ranked according to their Dietary Inflammatory Index (DII) scores
- Those in the top quartile (most inflammatory diet) had a significantly higher risk of low back pain
- The study controlled for factors such as physical activity, body mass index (BMI), and education
These findings underscore the potential of dietary interventions as a complementary approach to managing and preventing low back pain, which affects millions of Americans.
Understanding Inflammation and Its Impact on Health
To fully grasp the implications of this research, it’s crucial to understand the role of inflammation in the body. While acute inflammation is a necessary immune response for healing injuries and fighting illnesses, chronic inflammation can be detrimental to overall health.
Chronic inflammation occurs when the inflammatory response persists in healthy tissues or lasts for extended periods. This prolonged state of inflammation has been linked to various chronic diseases and conditions, including:
- Cancer
- Heart disease
- Diabetes
- Alzheimer’s disease
- Depression
- Arthritis
- Back pain
By addressing chronic inflammation through dietary changes, individuals may not only alleviate back pain but also improve their overall health and reduce the risk of developing other inflammation-related conditions.
The Anti-Inflammatory Diet: A Nutritional Approach to Pain Management
An anti-inflammatory diet focuses on consuming foods that help reduce inflammation in the body. This eating pattern shares many similarities with the Mediterranean diet, which has been widely studied for its numerous health benefits.
Key Components of an Anti-Inflammatory Diet
- Whole grains
- Abundant fruits and vegetables
- Lean proteins
- Healthy fats, such as those found in olive oil and fatty fish
- Limited processed foods and refined sugars
By incorporating these elements into your daily meals, you may be able to reduce inflammation and potentially alleviate back pain symptoms.
Pro-Inflammatory Foods to Avoid
Understanding which foods contribute to inflammation is just as important as knowing which foods to include in an anti-inflammatory diet. Many pro-inflammatory foods are commonly found in the standard American diet (SAD), which has been associated with various health issues.
Common Pro-Inflammatory Foods
- Refined grains
- Sodas and sugary beverages
- Trans fats
- Meat from grain-fed animals
- Refined vegetable oils (e.g., soybean oil, corn oil)
- Processed snacks and baked goods
Limiting or eliminating these foods from your diet may help reduce overall inflammation and potentially improve back pain symptoms.
Practical Tips for Adopting an Anti-Inflammatory Diet
Transitioning to an anti-inflammatory diet doesn’t have to be overwhelming. Here are some practical tips to help you get started:
- Gradually increase your intake of fruits and vegetables
- Choose whole grains over refined grains
- Incorporate fatty fish like salmon or sardines into your meals twice a week
- Use extra virgin olive oil as your primary cooking oil
- Snack on nuts and seeds instead of processed snacks
- Experiment with herbs and spices to add flavor without excess salt
- Limit red meat consumption and opt for lean proteins like poultry or legumes
Remember that small, consistent changes can lead to significant improvements in your overall health and potentially reduce back pain over time.
The Role of Omega-3 and Omega-6 Fatty Acids in Inflammation
Understanding the balance between omega-3 and omega-6 fatty acids is crucial when adopting an anti-inflammatory diet. While both types of fatty acids are essential for health, the typical Western diet often contains an excess of omega-6 fatty acids, which can promote inflammation when consumed in large quantities.
Omega-3 Fatty Acids: The Anti-Inflammatory Powerhouses
Omega-3 fatty acids have been shown to have potent anti-inflammatory properties. These beneficial fats can be found in:
- Fatty fish (salmon, mackerel, sardines)
- Flaxseeds and chia seeds
- Walnuts
- Algae and algae-based supplements
Incorporating these foods into your diet can help balance out the omega-6 to omega-3 ratio and potentially reduce inflammation.
Omega-6 Fatty Acids: Necessary but Often Overconsumed
While omega-6 fatty acids are essential for various bodily functions, an excess can contribute to inflammation. Common sources of omega-6 fatty acids include:
- Vegetable oils (corn, soybean, sunflower)
- Processed snack foods
- Fast food
- Conventionally raised meat and poultry
Reducing your intake of these foods and focusing on healthier sources of fats can help improve your omega-6 to omega-3 ratio and potentially reduce inflammation.
The Gut-Inflammation Connection: How Diet Affects Your Microbiome
Emerging research suggests that the health of your gut microbiome plays a crucial role in inflammation and overall health. The foods you eat can significantly impact the balance of beneficial and harmful bacteria in your gut, which in turn affects inflammation levels throughout your body.
Promoting a Healthy Gut Microbiome
To support a healthy gut microbiome and potentially reduce inflammation, consider incorporating the following foods into your diet:
- Fermented foods (yogurt, kefir, sauerkraut, kimchi)
- Prebiotic-rich foods (garlic, onions, leeks, asparagus)
- High-fiber fruits and vegetables
- Whole grains
- Polyphenol-rich foods (berries, green tea, dark chocolate)
By nourishing your gut microbiome with these foods, you may be able to reduce inflammation and potentially alleviate back pain symptoms.
The Impact of Sugar and Refined Carbohydrates on Inflammation
Excessive consumption of sugar and refined carbohydrates has been linked to increased inflammation in the body. These foods can cause rapid spikes in blood sugar levels, leading to the production of pro-inflammatory compounds.
Strategies for Reducing Sugar and Refined Carbohydrate Intake
- Replace sugary beverages with water, unsweetened tea, or infused water
- Choose whole fruits over fruit juices or sweetened fruit products
- Opt for whole grains instead of refined grains
- Read food labels carefully to identify hidden sources of added sugars
- Experiment with natural sweeteners like stevia or monk fruit in moderation
- Gradually reduce the amount of sugar you add to coffee, tea, or other beverages
By implementing these strategies, you can help reduce inflammation in your body and potentially alleviate back pain symptoms.
The Role of Antioxidants in Combating Inflammation
Antioxidants play a crucial role in protecting your body against oxidative stress and inflammation. These powerful compounds neutralize harmful free radicals and help reduce inflammation throughout the body.
Top Antioxidant-Rich Foods to Include in Your Diet
- Berries (blueberries, strawberries, raspberries)
- Dark leafy greens (spinach, kale, collard greens)
- Nuts and seeds
- Colorful vegetables (bell peppers, carrots, sweet potatoes)
- Green tea
- Dark chocolate (70% cocoa or higher)
- Herbs and spices (turmeric, ginger, cinnamon)
Incorporating a variety of these antioxidant-rich foods into your diet can help combat inflammation and potentially reduce back pain symptoms.
Hydration and Its Impact on Inflammation
Proper hydration is often overlooked when discussing inflammation and back pain, but it plays a crucial role in maintaining overall health and reducing inflammation. Adequate water intake helps flush out toxins, supports proper digestion, and keeps your joints lubricated.
Tips for Staying Properly Hydrated
- Aim to drink at least 8 glasses (64 ounces) of water per day
- Carry a reusable water bottle with you throughout the day
- Set reminders on your phone to drink water regularly
- Consume water-rich foods like cucumbers, watermelon, and zucchini
- Limit intake of dehydrating beverages like alcohol and caffeine
- Drink a glass of water before each meal
By prioritizing hydration, you can support your body’s natural anti-inflammatory processes and potentially reduce back pain symptoms.
The Importance of Consistency and Patience in Dietary Changes
When adopting an anti-inflammatory diet to address back pain, it’s essential to understand that results may not be immediate. Consistency and patience are key factors in experiencing the potential benefits of dietary changes.
Strategies for Maintaining Long-Term Dietary Changes
- Set realistic goals and expectations
- Keep a food diary to track your progress and identify trigger foods
- Meal prep to ensure you always have healthy options available
- Gradually introduce changes to your diet rather than making drastic shifts
- Celebrate small victories and progress along the way
- Seek support from friends, family, or a registered dietitian
Remember that sustainable dietary changes take time to become habits. By staying committed to your anti-inflammatory diet, you may experience improvements in your back pain symptoms and overall health over time.
Combining Diet with Other Back Pain Management Strategies
While an anti-inflammatory diet can be a powerful tool in managing back pain, it’s most effective when combined with other evidence-based strategies. Integrating dietary changes with other approaches can provide a comprehensive approach to back pain management.
Complementary Strategies for Back Pain Relief
- Regular exercise and stretching
- Proper posture and ergonomics
- Stress management techniques (meditation, deep breathing)
- Adequate sleep and rest
- Physical therapy or chiropractic care
- Heat or cold therapy
- Massage or acupuncture
By combining these strategies with an anti-inflammatory diet, you may experience more significant improvements in your back pain symptoms and overall quality of life.
In conclusion, the connection between diet and back pain offers a promising avenue for managing this common condition. By adopting an anti-inflammatory eating pattern and making mindful food choices, individuals may be able to reduce their risk of experiencing low back pain and improve their overall health. While dietary changes alone may not be a cure-all for back pain, they can be a valuable component of a comprehensive pain management strategy. As always, it’s essential to consult with healthcare professionals before making significant changes to your diet or exercise routine, especially if you have pre-existing health conditions or are taking medications.
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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Relieving back pain with what you eat
Back pain is one of the most common ailments and it almost always comes with inflammation. It can occur as a result of an injury, poor posture, a too-soft mattress, or improper sleeping position. Luckily, there are ways that inflammation can be remedied. Lifestyle and diet modifications, like adopting a Mediterranean Diet, or eating a plant-based diet, often helps to reduce inflammation in the spine and joints by decreasing pro-inflammatory foods and adding anti-inflammatory foods to your diet.
Inflammation can be triggered by what we eat. Some examples of food that may increase or trigger inflammation, also known as pro-inflammatory foods, are:
- Saturated fats – red meat (especially grain fed animals) and whole fat dairy
- Trans fats – hydrogenated oils seen in baked goods/crackers
- Omega 6 – corn oil, safflower oil, soybean oil, sunflower oil
- Sugar – table sugar and other simple carbohydrates such as cake, white rice and bread
Eating a well-balanced diet comprised of a variety of whole, colorful foods can help reduce inflammatory markers. Some examples of anti-inflammatory foods are:
- Omega 3 – canola oil, walnuts, fish
- Monounsaturated fats – olive oil, peanut oil, nuts, avocado
- Fruits and vegetables
- Whole grains
- Herbs, spices and teas – ginger, turmeric, oregano, sage, cinnamon, cloves, rosemary and green tea
When selecting food to eat, think about including all the colors of the “rainbow” in your shopping cart. Not only will eating these foods provide anti-inflammatory benefits, but they’ll also increase your intake of vital antioxidants. Here’s our starter guide to anti-inflammatory foods to try and how you can incorporate them into meals:
- Avocados
Avocados are high in monounsaturated fat. They can help to decrease inflammation of the joints and are good for brain health including neurogenerative diseases.
Meal idea: Eggs with avocado over whole grain toast
- Fatty fish
Fish such as sardines, salmon, anchovies and mackerel are high in omega 3 fatty acids. Since we don’t make omega 3 in our bodies, we must get it from food sources. Nutrients found in these fish can help with autoimmune disorders, diabetes and brain health.
Meal ideas: Salmon burgers, smoked salmon, sardines over salad - Cruciferous vegetables
Veggies like broccoli, cauliflower and Brussel sprouts are high in phytochemicals, antioxidants, vitamin K, vitamin C, magnesium, and fiber. Broccoli in particular helps to protect against cancer and decrease inflammation.
Meal ideas: Broccoli salad, steamed broccoli, cauliflower rice - Garlic
Garlic helps combat damage caused by free radicals. Free radicals are unstable atoms that can damage cells, causing illness and aging. Garlic also contains quercetin which may help protect against heart disease and cancer as well as stimulate the immune system to fight diseases.
Meal ideas: Shrimp in garlic sauce, sautéed garlic with swiss chard - Ginger
Ginger helps to decrease pain and inflammation by “turning off” pain receptors. Ginger also improves gut immunity.
Meal ideas: Scallops with ginger, ginger soup, ginger tea - Flax and chia seeds
These seeds are high in fiber and omega 3’s and can help balance blood sugar levels, improve gut health and fight free radicals.
Meal ideas: Add to shakes, yogurt, and salads - Berries
Berries contain anthocyanins which act as antioxidants to help fight free radicals and may offer anti-inflammatory, anti-viral and cancer-fighting benefits.
Meal ideas: Add to shakes, yogurt, and salads, or have on their own as a snack
David J. BenEliyahu, DC, DAAPM, DABCSP is the Administrative Director of the Back & Neck Pain Center at Mather Hospital.
Nicole Drepaniotis, MBA, MS, RDN, CSOWM, CDN, is a Registered Dietitian Nutritionist and Nutrition Education Coordinator in Mather Hospital’s Center of Excellence in Metabolic & Bariatric Surgery.
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.
- 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).
- 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.
- 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.
- 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.
Since excess weight increases the load on the joints, the erasure of cartilage and the more rapid development of degenerative-dystrophic diseases.
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.