Back Pain

What to Eat and Avoid to Reduce Back Pain

How Food, Inflammation, and Back Pain Are Connected

Usually, when someone is suffering from back pain, the recommended course of treatment includes stretching and improved posture. But have you ever considered that your diet could be contributing to your back pain? Eating for back pain could help relieve the discomfort you’re experiencing. (1)

Many of the foods that are common in our modern diet can contribute to inflammation. Inflammation is part of the body’s defense system against foreign invaders, like bacteria, viruses, or chemicals. When the body recognizes that one of these invaders has crossed the threshold, it activates the immune system, which may set off the process of inflammation to protect your health. (2, 3)

However, when inflammation becomes chronic, it can cause a number of issues. One of those is back pain. (2, 3)

Certain foods can cause inflammation or make it worse, while others have anti-inflammatory effects. So eating for back pain involves developing an anti-inflammatory diet. (2, 3)

Eating for Back Pain

The foods you eat may be contributing to your back pain. Changing your diet to lessen inflammation could improve your back pain issues. (2, 3)

Foods to Avoid for Back Pain

Whether they’re foods that cause issues for everyone or foods that you have an intolerance to, what we choose to eat could increase the inflammation in our bodies, possibly causing back pain. Avoid eating these foods in order to reduce back pain. (2) 

Processed Foods

Processed foods, especially those that are fried or contain lots of added sugar or saturated fats, are contributors to inflammation. Eating for back pain means decreasing how much of your diet is made up of these foods. (2)

If you want to improve your back pain by reducing the inflammation in your body, avoid these foods: (2, 3)

  • refined carbohydrates, including white bread, pasta, white rice, and pastries
  • fast food and fried foods
  • sugary drinks and snacks
  • margarine
  • processed foods, which include preservatives to make them self-stable

Additionally, you should limit your intake of red meat, such as burgers and steaks. Caffeine and alcohol are also drivers of inflammation, so if you’re eating to reduce back pain, you should restrict how much of them you drink as well. (2, 3)

Allergies and Intolerances

For people with food allergies and intolerances, foods that may not be an issue for other people can cause inflammation in their bodies, potentially leading to back pain. Some potential sources of food allergies and intolerances are: (1, 2)

  • gluten
  • dairy
  • sugar
  • nuts
  • nightshades, such as tomatoes, white potatoes, eggplant, and peppers
  • alcohol

If you believe you may have food allergies or intolerances, work with a doctor to identify them. A registered dietician can help you safely eliminate problem foods from your diet and ensure that you’re getting all of the nutrients that you need. (2)

Eat These Foods to Reduce Back Pain

While some foods cause inflammation, others actually help to reduce it. Adding these anti-inflammatory foods to your diet could help you to reduce your back pain. (2, 3)

Fruits and Vegetables

Deeply colored fruits and vegetables tend to have anti-inflammatory properties. When you’re eating for back pain, include lots of produce, such as: (2, 3)

  • apples
  • beets
  • blueberries
  • broccoli
  • carrots
  • cherries
  • grapes
  • oranges
  • strawberries
  • sweet potatoes
  • tomatoes
  • watermelon

Leafy Greens

Leafy greens tend to be high in antioxidants and polyphenols, both of which are protective against inflammation. When you’re changing your diet to improve back pain, make sure to eat plenty of leafy greens, like kale, spinach, and bok choy. (2, 3)

Herbs and Spices

Many herbs and spices have anti-inflammatory properties. And they have the extra benefit of adding interesting flavors to your cooking. Anti-inflammatory herbs and spices that you can add to your cooking rotation include: (2)

  • basil
  • cinnamon
  • curcumin
  • garlic
  • ginger
  • oregano
  • turmeric

Nuts and Lean Proteins

When you’re limiting red meat from your diet, try replacing that protein with nuts and lean meats. Studies have shown that nuts, like walnuts, almonds, and pecans, can help to reduce inflammation. Lean meat options include chicken and turkey, as well as fatty fish, like salmon, tuna, and mackerel. (2, 3)

Overall Healthy Diet

The most important factor of eating for back pain is to shoot for an overall healthy diet. This doesn’t mean that you have to cut out every processed food or sugary drink.  But reducing how much of those things you consume can make a big difference. (3)

Try to fill the majority of your diet with fresh fruits and vegetables, leafy greens, nuts, and lean proteins to fight inflammation and improve back pain. Following an anti-inflammatory diet like the Mediterranean diet may help give you some guidance as you make these changes. (2, 3)

Stretch to Improve Back Pain

While you’re making changes to your diet for back pain, you may want to supplement your efforts with stretching techniques. Back Pain Relief 4 Life is an alternative approach to treating pain that is far more successful (and less expensive) than the radical, costly conventional procedures that are available.

Back Pain Relief 4 Life employs a unique combination of 8 simple, daily movements, which most people have never seen before. All you need for this technique are a place to lie down, a firm pillow or towel to put under your head, and a chair. That means that it’s possible to use Back Pain Relief 4 Life almost anywhere, from your home to your office to a hotel room.

Back Pain Relief 4 Life systematically addresses specific muscle imbalances – one of the most common causes of back pain. And the best part is that a complete session using this technique takes less than 20 minutes a day!

When you’re ready to try Back Pain Relief 4 Life, you’ll receive:

  • Back Pain Relief 4 Life Core Videos DVD
  • 10 Targeted Coaching Video Sessions For Back Pain Relief
  • Free One on One Coaching
  • The “Begin Your Day” Video Program
  • Quick Follow Along Videos With Music
  • Instant Access To The Videos Online 

If you’re struggling with chronic back pain, don’t spend any more time in discomfort than you have to! Try Back Pain Relief 4 Life and get the relief that you deserve.

By eating an anti-inflammatory diet and addressing muscle imbalances with Back Pain Relief 4 Life, you can reduce your back pain and live with greater ease.


  1. https://www.medicalnewstoday.com/articles/321204 
  2. https://www.everydayhealth.com/news/can-good-diet-fight-back-pain 
  3. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation 

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