Best Foods That Help Reduce Back Pain| Physiotattva

A Beginner's Guide to Foods That Help Reduce Back Pain 

You may have heard of various exercises, medications, and practices to reduce back pain, but did you know that the proper diet can help against back pain? Don't worry, and it is not too late to adjust your diet and get relief from back pain. Certain foods contain essential nutrients and anti-inflammatory or regenerative properties that help in promoting better physiological functioning. Read ahead. We shall explore both the must-have foods and foods to avoid when you are suffering from back pain. 

Why Does Diet Affect Back Pain 

Skipping meals, eating too much or too little, and consuming too much harmful foods like caffeine, alcohol, sugar, etc., can lead to symptoms of back pain. 

Inflammation and Back Pain 

Back pain is often signified by inflammation around the back, further leading to pain. Studies state that certain foods help reduce inflammation and vice-versa. This helps us create a diet tuned toward faster back pain recovery. 

Nutrient Deficiencies and Back Pain 

Some food for back pain contain vital vitamins and minerals, including Vitamin D, calcium, Vitamin B12, and more which support your bones and overall health; when not available in sufficient quantities, they can cause or worsen back pain. 

Top Foods That Help Reduce Back Pain

Considering factors like nutrient requirements and anti-inflammatory properties, here is some food for back pain relief. 

Fatty Fish 

Fatty fish are a great source of Omega-3 fatty acids that help reduce inflammation. The unsaturated fats in them also help reduce back and other joint pains. They also provide Vitamin D, whose deficiency can cause complications in the back. Common fatty fish include tuna, sardine, salmon, and trout. 

Dark Leafy Greens 

Leafy vegetables are considered one of the best food for back pain, as they contain essential vitamins, including K, A, C, and antioxidants which help significantly in reducing inflammation when you suffer from back pain. They are known to aid in binding calcium to the disks, allowing for more robust bone health. 

Nuts and Seeds 

Raw nuts such as almonds, walnuts, and flax seeds are great foods for back pain relief as they are rich in Omega-3 fatty acids. When consumed regularly, it greatly reduces inflammation and existing back pain issues. It also helps in strengthening bones in the long term. 


Berries are filled with flavonoids and antioxidants which are excellent in aiding the reduction of inflammation caused by back pain. They also contain phytonutrients that help fight against pain. Hence, consider adding berries to your diet for back pain relief. 

Whole Grains 

Whole grains like wheat, brown rice, millet, barley, etc., are among the best Indian food for back pain relief. They are full of vital nutrients, including minerals and vitamins. Importantly, they contain fibers that create short-chained fatty acids that help reduce inflammation to a great extent. Avoid having refined grains such as white rice, and opt for oats. 

Ginger and Turmeric

Ginger and Turmeric are two of the staple components of an Indian diet and are considered to possess anti-inflammatory properties. Turmeric contains curcumin, a compound that aids in curing joint-related pains. Therefore, making it a part of your food to reduce back pain is important. 

Dairy Products

Milk is considered one the best sources of calcium that can be easily integrated into your daily diet. Calcium is essential for stronger bones and thus prevents issues in the back. If you do not like to consume milk directly, you can always depend on other dairy products, such as cheese or yogurt, for an adequate calcium intake. 


Dehydration is a common cause of various physiological problems, and it also impacts pain in the back. When water is not consumed regularly, essential cushioning fluids stored in the disc between the vertebrae start to run dry, increasing pain. Besides food for back pain relief, it is important to drink water regularly. 

Foods to Avoid for Back Pain Relief  

While certain foods help reduce inflammation and pain by providing vital nutrients, some foods can increase back pain and worsen your situation, and avoiding them is important. 

Processed Foods 

Processed foods often contain oil that is hydrogenated to a certain extent. They are filled with high trans fats, saturated fats, sugars, etc., commonly known to increase inflammatory symptoms in people. Remember to exclude them from your food to reduce back pain. 


Experts see sugar as a pro-inflammatory food component and, upon continued consumption, can even cause chronic inflammation. High blood glucose levels reduce blood flow, and experts believe that pain is most often experienced in places that lack adequate blood circulation. 


Alcohol is a common culprit for various physiological issues and is no different from back pain. Alcohol has been shown to cause muscle spasms and increase dehydration, which we know is detrimental to your back pain. It further limits Vitamin D absorption, an essential nutrient for bone health.  

Physiotherapy Methods and Diet in Relieving Back Pain 

While various physiotherapy methods, medications, and exercise routines are commonly prescribed to relieve back pain, a well-thought-out diet is crucial in making a holistic recovery and preventing any recurring issues. Ensure to consume the ideal food for back pain relief and ensure good overall physical health. 

Frequently Asked Questions 

Can changing my diet help reduce back pain? 

Yes, changing your diet can positively affect your recovery process. Remember that recovery must be achieved through a holistic approach that includes diet, physical activity, and other techniques. A healthy diet, however, is always beneficial to prevent complications in the future. 

Can drinking water help reduce back pain?

Yes, dehydration can poorly affect your back pain. Without adequate water intake, essential cushioning fluids stored in the disc between the vertebrae start to run dry, which increases pain. 

What are some foods I should avoid if I have back pain?

You should avoid junk foods if you have back pain, including processed foods, alcohol, caffeinated foods, foods with sugar content, refined grains, fried foods, red meat, and more.