The Role of Diet in Managing Back Pain

Did you know that Back pain is a common problem that many people suffer from? Although there are many different causes of back pain, one of the most common is diet. What you eat can have a big impact on how your back feels.  In fact, the right diet can help reduce inflammation, improve joint function, and promote healing. In this blog post, we will discuss the role of diet in back pain management. We will also provide some tips for how you can improve your diet to help reduce your back pain.

Let's talk about the role of diet in back pain:

Role of Diet in Back Pain:

Eat the veggies: 

the role of diet in back pain

Proper and healthy vegetables helps in avoiding inflammation because it will give your body the essential nutrients that it needs. If you’re thinking about what to eat to reduce back pain? Then, it would be best to consider flax and chia seeds; they help to avoid inflammation as they have omega-3 nutrients and also help in reducing pain. 

Not just the seeds, it is essential to consume deep-colored fruits and vegetables in order to have an anti-inflammatory diet. If you want to reduce back pain, you need to have a diet that will help provide all the nutrients to the body. 

You need a proper diet to follow during back pain. Fruits like carrots, sweet potatoes, cherries, watermelon, pomegranate, grapes, and berries can also work well to provide the right nutrients to the body. You can also start drinking healthy teas to reduce the pain in the back. 

Moreover, Green tea, white tea, and olive oil are known to reduce the inflammation in the spinal column, which can further help in controlling back pain and stiffness. Eat kale, spinach, broccoli, and other healthy green vegetables for their anti-inflammatory nutrients, which help in fighting the pain. 

Avoid certain food: 

The role of diet in back pain is not just to tell you the kind of food you should eat but also to help you understand certain foods you shouldn't eat. There are foods that increase the inflammation in the body, which is why the doctor suggests making necessary changes in the diet. 

It is a big no for fast foods as they consist of saturated fats, which increases inflammation. Make sure to avoid such food products and stay away from them. Diet and back pain go hand in hand, as food has a major impact on the body.

Remember the calcium factor:

Diet can help in keeping the pain away if you understand the proper nutrients for your body. Calcium and vitamin D are really important nutrients that can help in getting rid of pain. As you grow up, it is difficult to maintain bone mass, and it can further lead to severe conditions. In order to avoid the conditions and keep the pain away, start consuming calcium in the diet because it helps strengthen the bones. 

Ensure calcium intake is within a limit because a high dose of calcium can lead to serious heart issues. So consume little calcium but do it because it helps strengthen the bones and eliminate the pain. You can consume calcium through natural food sources like leafy green vegetables, yogurt, milk, and cheese. 1000 mg of calcium per day is more than enough, and you do not need to add supplements in between. 

Now you must be wondering what to eat to reduce back pain, so here are some foods that can help in reducing back pain. 

Food to eat to reduce back pain:

When you’re looking for diet to follow during back pain, make sure to always include the mentioned below food items in your diet:

Olive oil:

Olive oil has properties that can help in reducing inflammation and strengthens the joints, and reduces pain. There is oleocanthal which is found in olive oil, and it is an anti-inflammatory drug that reduces the pain in the back. 

It is vital to remember that you do not need to heat the olive oil because if you do so, then you end up killing the beneficial properties that it has. So if you are using olive oil, then use it to saute vegetables at lower temperatures. You can also use it as a salad dressing or for tossing the pasta.

Nuts and seeds: 

Nuts and seeds are really healthy foods to consume, and it helps in getting rid of pain. The nuts consist of Omega-3 fatty acids, which can repair aggravated tissues and reduce inflammation. It also helps in strengthening the bones in the long term and reduces the chances of pain in the knee or back. You can have a handful of nuts every day in order to treat the pain. Nuts and seeds are the perfect solution to what to eat to reduce back pain.


There are certain pulses that help in providing strength to the body, and with their regenerative properties, they also help in reducing back pain. You can consume beans, chickpeas, minerals, and fibers in order to heal the tissues faster and get rid of the pain.

Juicy fruits: 

diet and back pain

Fruits consist of a lot of nutrients that can help in reducing back pain. Make sure to include fruits in your diet plan, as they have flavonoids and antioxidants, which help in easing inflammation and reduce back pain. It can also help with other benefits for the skin, health, and body. Make sure to consume tomatoes every day as they contain antioxidants which help in repairing the tissues faster. 


Leafy and green vegetables like cabbage, spinach, broccoli, and cauliflower help in providing the body with all the healthy nutrients. They help reduce inflammation and block the enzyme that causes joint pain and inflammation. Vegetables play a major role in maintaining the overall health of the body.

Fatty fish: 

Fatty fish like salmon, tuna, and trout are rich in omega-3 fatty acids. The anti-inflammatory properties help in reducing stiffness and pain in the body. It is also a great source of vitamin D, which is the best nutrient in order to stop back pain. If you do not feel like consuming fish every day, then you can consume supplements that are made from fish oil.

Whole grains: 

diet and back pain

Make sure to avoid refined grains if you want to get rid of the pain. Start consuming whole grains like brown rice, millet, quinoa, barley, etc., as they are rich in minerals and fibers, which help in digestion and also stop inflammation. 

Green tea: 

For a better diet and back pain recovery, you can start drinking green tea every day as it is the best herbal tea for back pain. It helps in reducing inflammation and helps in reducing pain in the affected areas. Green tea also helps in improving the immune system and overall wellness of the body. You can easily consume two cups of green tea every day. 

There are various food items that you should avoid during back pain which are as follows: 

Foods to avoid during back pain: 

There are certain foods to avoid if you have back pain including:

Dairy products: 

There are certain dairy products that can trigger inflammation and cause issues in the body. A lot of people are lactose intolerant and cannot digest dairy, but they are still promoted as a necessary part of a healthy diet. So make sure to avoid dairy products in order to get rid of the pain. 

Sugary foods: 

Say 'No' to all sugary foods as they are the worst for overall health. Sugary products are the foods to avoid if you have back pain because they can trigger inflammation and also cause weight gain, which is not good for the body. Make sure to avoid all the artificial sweeteners that can trigger inflammation because that will only increase back pain. 

Processed corn:

Corn is healthy for the body, but processed corn is not healthy. It can increase the insulin in the body and also have inflammatory issues. If you want to eat corn, then make sure to go for the unprocessed one because that will provide benefits to the body.

Red meat:

diet to avoid during back pain

Red meat is an excellent source of protein, but it is something that you should avoid if you are going through back pain. The food has a certain substance that promotes inflammation in the body, and it can cause more pain in the back.

Foods with any chemicals:

There are various foods to avoid if you have back pain; as they come with chemicals, and it is not food for the body as they consist of a lot of coloring, additives, and preservatives. The chemical can increase inflammation and cause issues in the body. It is best to avoid any food that has chemicals and eat natural food only, which will help in reducing inflammation. 

Vegetable oil:

Mostly vegetable oil consists of omega 6 fatty acids which are not necessary but can still trigger inflammatory responses in the body. So make sure to read the label and choose the best vegetable oil possible in order to eat healthily and stay healthy. 


There is a certain diet to follow during back pain because that can help in reducing inflammation and also make the body healthy. Change in diet and lifestyle helps in keeping the body healthy and all the pain away, which is why make sure to eat foods that are healthy and avoid the ones which will increase inflammation or pain.


Zandu Ayurvedic Team

Zandu Ayurvedic Team has a panel of over 10 BAMS (Ayurvedacharya), boasting a collective experience of over 50 years. With a deep-rooted understanding of Ayurveda, they are committed to sharing their expertise & knowledge through our blogs.
We use all kinds of Ayurvedic references in our content. Please use the contact form for any editorial queries.

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