While healthy all around, veggies are also great for fighting back issues. Sleep the Right Way. Another way to keep back pain at bay is to make sure you're getting enough of the right nutrients, such as calcium and vitamin D. Bone is the body’s storage reservoir for calcium. Kale, spinach, and broccoli are all list-toppers for an anti-inflammatory diet with back-pain-fighting properties. … All of these fuel inflammation. "Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation," Dr. Hu says. Robin Barrie Kaiden, RD, CDN, a registered dietitian at Robin Barrie Nutrition in New York City, says that some people avoid nightshade vegetables (tomatoes, eggplant, white potatoes, and peppers) as part of an anti-inflammatory diet. Try adding some more basil, cinnamon, and turmeric to your diet. These definitions are commonly referred to as the recommended daily allowance. Minimize inflammation to help support bone health. Fix It: A back-healthy diet is one that reduces inflammation, according to the The Truth About Back Pain. Eating nutritious foods can help you heal faster. “Our genetic predisposition and our microbiome, which relates to the gut flora and our ability to digest and absorb nutrients, can directly affect spinal pain, skeletal integrity, and our ability to heal and recover from surgery or injury,” he says. 10 Foods That Help Ease Your Arthritis Pain. If you’re looking for foods that reduce back pain and are loaded with nutrition, try carrots, beets, sweet potatoes, cherries, berries, grapes and red wine, pomegranate, and watermelon, she says. RELATED: 15 Foods To Ease Joint Pain, Inflammation, And Arthritis; Foods To Avoid 7 Meal Plan Tips for Spine Surgery Recovery, Six Surprising Everyday Habits that Are Hurting Your Back. Sources cited. Fatty fish varieties such as salmon, mackerel, sardines and trout are high in omega-3 fatty acids, which have been shown to have potent anti-inflammatory effects. "Left unchecked, inflammation will run rampant through your body, causing all kinds of problems, including low-back pain," says Michael Perry, MD, chief medical director and co-founder of Laser Spine Institute, which has seven surgical centers across the country. If you’re struggling with arthritis pain, you may not need surgery to ease the hurt. Vitamin D3 helps the body absorb calcium, which is crucial for the development of strong and healthy bones. Other good food choices for an anti-pain diet: avocados; nuts (walnuts, almonds, pecans, and Brazil nuts); lean proteins, such as chicken and turkey; beans; and cocoa. “Spinal health is directly and intensely related to nutritional status,” explains Amir Vokshoor, MD, the director of spine at St. John’s Health Center in California. Vitamin C also aids in collagen production, repairs damaged tissues, decreases inflammation, accelerates the healing process and reduces your risk of chronic back pain, according to the Center for Spinal Disorders, or CSD. "No research supports this, however," she says. Each of these vegetables also contains nutrients that will help strengthen your spine. The book's plan advises avoiding excess caffeine and processed foods and eating more whole grains, soy, nuts and seeds, protein (like chicken, fish and lean meat), vegetables and fruit. "Consult an orthopedic surgeon and musculoskeletal specialist to devise a complete medical plan to deal with your condition," Dr. Shamie says. Sign up for our Healthy Living Newsletter! Maybe. If you suffer from back pain and spinal issues, did you know that what you eat can help—or hurt—you? On the other hand, eating unhealthy foods can slow down the healing process. Lower back pain can be debilitating and have a huge effect on your day to day life Magnesium-Rich foods include green leafy vegetables, avocados, bananas, coconut … When eating vegetables, think the greener the better, he says. If you’re prone to back pain, consider these diet tips: A mostly plant-based diet that includes such things as flax and chia seeds, is probably your best bet to avoid inflammation, especially when eaten in combination with omega-3-rich coldwater fish like salmon, mackerel, sardines, herring, black cod, tuna, and trout. These are … (An added bonus: these choices will benefit your overall health, too.) "As you age, it is hard to maintain bone mass, which can lead to such conditions as osteopenia or osteoporosis," Perry says. Flax and hemp seeds or oil, walnuts, avocados and olive oil are optimal choices. If you are experiencing back pain, then it is important to follow a healthy diet. 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