Also, drink healthy herb teas and true teas (green, oolong, and white). Experts say that olive oil, green tea, and brightly colored fruits and vegetables have all been shown to reduce inflammation in cartilage in the spinal column, which helps to control back pain and stiffness.
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.
Avoid These Foods to Reduce Pain
Processed foods, fast foods, and saturated fats. All of these fuel inflammation. This includes white bread, pasta, rice, sugary drinks and snacks, fried foods, and anything with partially hydrogenated oil.
“Green tea probably works best as part of an anti-inflammatory lifestyle and associated nutritional changes that can help the body combat inflammation,” Dr. Kiefer says. Other teas that researchers believe reduce inflammation include turmeric, holy basil, and ginger.
Vitamin B complex is a group of vitamins that is essential for your overall health. In this group, three vitamins help lower back pain. They are vitamins B1, B6 and B12. Research shows that these vitamins may considerably reduce your lower back pain.
Back pain can range from a muscle aching to a shooting, burning or stabbing sensation. Also, the pain can radiate down a leg. Bending, twisting, lifting, standing or walking can make it worse.
There are also foods that can prevent back pain. Find foods that are rich in magnesium. You could choose salmon, or spinach, even eggplant and bananas. "When a person is in pain, their muscles tighten because of the pain, and magnesium actually helps to relax muscle," Fulop says.
The ideal sleep position: On your back
The best position to avoid back pain is lying flat on your back. Even so, many people find it the hardest way to enjoy deep sleep. For optimal spine alignment, place one pillow underneath your head or neck and another underneath your knees.
The best sleeping position for lower back pain is on your side with a partial bend in the knees. View Source . Keeping the knees bent helps balance the body and reduces pressure on the lumbar spine. Many people find it helpful to put a small pillow between their knees to make this position more comfortable.
Eggs are a great source of protein and minerals such as selenium and vitamins like B6, B12 and niacin. They also contain lactic acid, which helps to decrease muscle stiffness and can reduce pain. Try scrambled eggs or omelettes for a quick and healthy breakfast. Eggs are like superfoods for back pain.
Calcium can keep back pain at bay
The calcium in milk is essential for strong, healthy bones. If you're deficient, it can lead to osteopenia or osteoporosis, which weaken your vertebrae and cause back pain. Most adults under age 70 need about 1,000 mg of calcium per day.
If your back pain wakes you up in the middle of the night or appears when you're in certain positions, such as lying down, then this could be a sign of a more serious problem. It could be a sign of a more systematic problem such as an infection, fracture, severe nerve compression or even cancer.
Spinal infections can be caused by either a bacterial or a fungal infection in another part of the body that has been carried into the spine through the bloodstream. The most common source of spinal infections is a bacterium called staphylococcus aureus, followed by Escherichia coli.
If you're looking to heal your back pain in a natural way, consider trying the healing powers of Valerian root, herbal oil, turmeric, ginger, or white willow bark.
Ginger can help reduce mild back pain. This herb contains active ingredients that can inhibit the production of leukotrienes and prostaglandins – substances in the body that lead to inflammation and cause painful swelling.
It is evident that treating vitamin D deficiency or insufficiency is important in the management of chronic neck and back pain and muscle spasm.
Lemon water has several health benefits thanks to its high vitamin C concentration, flavonoid content, and acidity. Both flavonoids and vitamin C are strong antioxidants and have anti-inflammatory effects, therefore they may protect cells from damage and reduce inflammation in the body.
Active principles in plant-based foods, especially staple fruits, such as bananas and plantains, possess inter-related anti-inflammatory, anti-apoptotic, antioxidative, and neuromodulatory activities.
1. Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. These supplements may help fight several types of inflammation, including vascular inflammation.