How can an anti-inflammatory diet help reduce low back pain. What foods should you include in your diet to combat back pain. Which pro-inflammatory foods should you avoid to prevent back discomfort. What is the link between chronic inflammation and various diseases.

The Link Between Diet and Low Back Pain

Recent research presented at the Association of Academic Physiatrists (AAP) digital conference in February 2021 has shed light on a potential connection between diet and low back pain. This groundbreaking study suggests that individuals who consume an anti-inflammatory diet may have a lower risk of experiencing 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.” He further explained that an anti-inflammatory diet typically includes whole grains, fruits, and vegetables, similar to the Mediterranean diet.

Understanding Chronic Inflammation

To comprehend the relationship between diet and back pain, it’s crucial to understand the role of chronic inflammation in the body. While acute inflammation is a natural and beneficial immune response, chronic inflammation can lead to various health issues.

• Chronic inflammation can contribute to diseases such as cancer, heart disease, diabetes, Alzheimer’s, and depression.
• It can also play a significant role in conditions like arthritis and back pain.
• Low back pain is the most common type of pain reported in the United States, affecting one in four adults in a three-month period.

The Study: Dietary Inflammatory Index and Low Back Pain

The research utilized data from the 2003–2004 National Health and Nutrition Examination (NHANES) survey, including 3,966 participants. The study assessed the incidence of back pain and evaluated participants’ diets using the Dietary Inflammatory Index (DII).

Key Findings

The results of the study were striking:

• Participants with the most pro-inflammatory diets (top quartile of DII scores) had a 42% higher chance of experiencing low back pain compared to those with the least pro-inflammatory diets.
• This association remained significant even after controlling for factors such as physical activity, body mass index (BMI), and education.

Ryanne Lachman, RDN, a registered dietitian at the Cleveland Clinic, commented on the 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.”

Pro-Inflammatory Foods to Avoid

Understanding which foods contribute to inflammation is crucial for those looking to alleviate back pain through dietary changes. The standard American diet (SAD) is often high in pro-inflammatory foods.

Common Pro-Inflammatory Foods

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

Lachman emphasizes that refined vegetable oils are often overlooked sources of inflammation. These oils are high in omega-6 fats, which can promote inflammation when consumed in excess.

The Anti-Inflammatory Diet: Foods to Embrace

Adopting an anti-inflammatory diet may help reduce the risk of low back pain and promote overall health. This dietary approach focuses on whole, nutrient-dense foods that help combat inflammation in the body.

Key Components of an Anti-Inflammatory Diet

1. Whole grains
2. Fresh fruits and vegetables
3. Lean proteins
4. Healthy fats (such as olive oil and avocados)
5. Nuts and seeds
6. Fatty fish rich in omega-3 fatty acids

Is the Mediterranean diet a good example of an anti-inflammatory eating pattern? Indeed, the Mediterranean diet is often cited as an excellent model for an anti-inflammatory diet. It emphasizes plant-based foods, healthy fats, and moderate consumption of lean proteins and fish.

The Science Behind Anti-Inflammatory Diets

The effectiveness of anti-inflammatory diets in reducing back pain and other health issues is rooted in their ability to modulate the body’s inflammatory response. These diets work by:

• Providing antioxidants that neutralize free radicals and reduce oxidative stress
• Balancing omega-3 and omega-6 fatty acid intake
• Supporting gut health, which plays a crucial role in inflammation regulation
• Promoting a healthy weight, which can reduce mechanical stress on the back

Do anti-inflammatory diets have benefits beyond reducing back pain? Absolutely. Research suggests that anti-inflammatory diets may also help prevent and manage other chronic conditions such as cardiovascular disease, type 2 diabetes, and certain types of cancer.

Implementing Dietary Changes for Back Pain Relief

Making the transition to an anti-inflammatory diet doesn’t have to be overwhelming. Here are some practical steps to get started:

1. Gradually increase your intake of fruits and vegetables
2. Replace refined grains with whole grains
3. Incorporate more plant-based protein sources
4. Choose healthy fats like olive oil, avocados, and nuts
5. Reduce consumption of processed foods and sugary beverages
6. Include fatty fish in your diet at least twice a week

Can dietary changes replace other treatments for back pain? While diet can play a significant role in managing back pain, it’s important to approach treatment holistically. Dietary changes should complement, not replace, other recommended treatments such as physical therapy, exercise, and proper ergonomics.

The Role of Supplements in an Anti-Inflammatory Approach

While a balanced diet should be the primary focus, certain supplements may offer additional anti-inflammatory benefits. However, it’s crucial to consult with a healthcare professional before adding any supplements to your regimen.

Potential Anti-Inflammatory Supplements

• Omega-3 fatty acids
• Turmeric (curcumin)
• Ginger
• Boswellia
• Vitamin D

Are there any risks associated with anti-inflammatory supplements? While generally safe for most people, some supplements can interact with medications or have side effects. Always discuss supplement use with your healthcare provider, especially if you have existing health conditions or are taking medications.

Lifestyle Factors That Complement an Anti-Inflammatory Diet

While diet plays a crucial role in managing inflammation and potentially reducing back pain, other lifestyle factors can enhance the benefits of an anti-inflammatory eating plan.

Key Lifestyle Components

1. Regular physical activity: Engage in low-impact exercises like swimming, walking, or yoga to improve flexibility and strengthen back muscles.
2. Stress management: Chronic stress can exacerbate inflammation. Practice stress-reduction techniques such as meditation, deep breathing, or mindfulness.
3. Adequate sleep: Poor sleep quality can increase inflammation. Aim for 7-9 hours of quality sleep per night.
4. Proper hydration: Staying well-hydrated supports overall health and can help reduce inflammation.
5. Smoking cessation: Smoking is known to increase inflammation throughout the body. Quitting can have significant anti-inflammatory effects.

How do these lifestyle factors interact with an anti-inflammatory diet? These elements work synergistically with an anti-inflammatory diet to create an overall environment in the body that is less conducive to chronic inflammation and pain. By addressing multiple aspects of health, individuals may experience more significant improvements in their back pain symptoms.

The Future of Dietary Interventions for Back Pain

The study presented at the AAP conference represents an exciting step forward in understanding the relationship between diet and back pain. However, more research is needed to fully elucidate this connection and develop targeted dietary interventions.

Potential Areas for Future Research

• Long-term studies on the effects of anti-inflammatory diets on chronic back pain
• Investigation of specific nutrients or food components that may have the greatest impact on back pain
• Personalized nutrition approaches based on individual inflammatory markers
• Combination therapies integrating dietary interventions with traditional back pain treatments

What role might personalized nutrition play in treating back pain? As our understanding of the gut microbiome and individual metabolic differences grows, there’s potential for developing personalized anti-inflammatory diet plans tailored to an individual’s specific needs and genetic makeup. This approach could optimize the effectiveness of dietary interventions for back pain relief.

Practical Tips for Maintaining an Anti-Inflammatory Diet

Adopting and sticking to an anti-inflammatory diet can be challenging, especially when faced with the convenience of processed foods. Here are some practical tips to help you maintain an anti-inflammatory eating pattern:

1. Meal planning: Prepare meals in advance to avoid relying on processed or fast foods when pressed for time.
2. Gradually replace pro-inflammatory foods: Instead of a drastic overhaul, slowly replace pro-inflammatory foods with anti-inflammatory alternatives.
3. Read food labels: Be aware of hidden sources of added sugars and unhealthy fats in packaged foods.
4. Experiment with new recipes: Explore anti-inflammatory cookbooks or websites to keep your meals interesting and varied.
5. Stay mindful when dining out: Choose restaurants that offer whole food options and don’t be afraid to ask about ingredients or preparation methods.

How can you make anti-inflammatory eating more sustainable in the long term? Focus on creating a balanced and enjoyable eating pattern rather than following strict rules. Allow for occasional indulgences and remember that consistency over time is more important than perfection at every meal.

The Importance of Professional Guidance

While adopting an anti-inflammatory diet can be beneficial for many individuals with back pain, it’s crucial to seek professional guidance, especially if you have existing health conditions or are taking medications.

When to Consult a Healthcare Professional

• Before making significant dietary changes
• If you have a chronic health condition such as diabetes or heart disease
• If you’re taking medications that may interact with certain foods or supplements
• If your back pain is severe or accompanied by other symptoms
• If you’re considering supplement use

What types of healthcare professionals can provide guidance on anti-inflammatory diets for back pain? Registered dietitians, nutritionists, and functional medicine practitioners can offer personalized advice on implementing an anti-inflammatory diet. Additionally, physical therapists and pain management specialists can help integrate dietary changes with other back pain treatments for a comprehensive approach.

Measuring Progress and Adjusting Your Approach

As you implement dietary changes to address back pain, it’s important to track your progress and make adjustments as needed. Here are some ways to monitor the effectiveness of your anti-inflammatory diet:

1. Keep a food and symptom diary: Record what you eat and any changes in pain levels or other symptoms.
2. Use pain scales: Regularly assess your pain using standardized scales to track improvements over time.
3. Monitor inflammatory markers: Work with your healthcare provider to periodically check inflammatory markers in your blood, such as C-reactive protein (CRP).
4. Track physical function: Note any improvements in mobility, flexibility, or ability to perform daily activities.
5. Be patient: Remember that dietary changes may take several weeks or months to show significant effects.

How often should you reassess your anti-inflammatory diet plan? It’s generally recommended to give any major dietary change at least 4-6 weeks before evaluating its effectiveness. However, if you experience any adverse effects or worsening symptoms, consult your healthcare provider immediately.

The Broader Impact of Anti-Inflammatory Diets

While the focus of this article has been on back pain, it’s important to recognize that the benefits of an anti-inflammatory diet extend far beyond musculoskeletal health. By adopting this eating pattern, individuals may experience improvements in various aspects of their health and well-being.

Potential Benefits of Anti-Inflammatory Diets

• Improved cardiovascular health
• Enhanced cognitive function and reduced risk of neurodegenerative diseases
• Better management of autoimmune conditions
• Potential cancer prevention
• Improved mood and mental health
• Healthier skin and reduced signs of aging

Can an anti-inflammatory diet have a positive impact on overall quality of life? Indeed, many individuals who adopt an anti-inflammatory diet report improvements in energy levels, sleep quality, and general well-being, in addition to potential pain reduction. This holistic approach to health through nutrition can lead to a cascade of positive effects throughout the body.

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:

1. 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

2. 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
3. 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
4. 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
5. 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
6. 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
7. 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.

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.