A recent study indicates that almost 65 million Americans have experienced an episode of back pain. No pressure there but out of this figure, almost 16 million people have chronic back pain. This is a clear indicator that back pain is becoming quite a common issue and we might see an elevated increase in the statistics over the coming years.
Why Do People Have Back Pain?
A number of reasons might be involved in this. Who knows what triggered yours? Maybe you are sitting all day with no activity or maybe this back pain is a result of a car accident injury. There are a number of reasons that stipulate some of the generic reasons for back pain among people.
- Inactive lifestyle with a sedentary level of exercise
- Obesity and weight gain
- Maintaining a bad posture throughout the day
- Stress or strain on the neck
- Old age
- Genetic factors
- Strains and sprains
- Kidney issues
- Nerve damage
- Car accidents
What Can Be Done To Deal With Back Pain?
If you have chronic pain for quite some time now or you just met an accident, seeking professional advice is the key here. Sometimes injuries like whiplash do not show symptoms before 24 to 48 hours so it is best recommended that you visit your accident doctor or the ER right away – yes, despite no physical symptoms!
Many doctors recommend that their patients opt for alternate care and maintain a healthy lifestyle if they are experiencing back pain. This means that you need to look after your diet as well.
Role of Food in Healing Back Pain
Although there are people who don’t get that what you eat makes an enormous contribution towards recovery. Since your spine has been under a lot of stress caused by either car accident injuries or weight – or both, there is definitely inflammation in the affected regions of your back.
Inflammation although with time can go but what you eat will make you feel a lot better and give you the comfort you desire.
Anti-Inflammatory Foods That Help Improve Back Pain
Still curious? Don’t worry. We got a list of different food items that can act against spinal inflammation and help you get better and feel comforted.
Many people enjoy seafood across the world. Thanks for the freezing and refrigeration process, now you can enjoy your favorite fish throughout the year. Fatty fish like salmon, tuna, sardines, and herring certainly provide your body with an abundant supply of omega-3 fatty acids and compounds like EPA and DHA which are known for their anti-inflammatory properties. Don’t worry if they are fatty because fish contains within them some healthy fats that will not only help you with spinal inflammation but also reduce the chances of developing heart diseases.
Grill it with your favorite butter, broil it or roast it on the pan with some of your favorite vegetables, it’s all up to you. Just avoid ‘deep frying’ because deep-fried oils can lay an immense amount of stress on your body.
Originated from Southeast Asia, Ginger was grown as a medicine. Although it is now a common part of our diet, the initial use of ginger was to cure nausea, digestive distress and eliminate pain in different parts of your body. Research explained that ginger can actually help you soothe the inflammation in different regions of the body to an extent that natural ginger capsules work as effectively as the popular OTC drug ibuprofen. Enjoy ginger in your morning tea or add it to your meal, it will certainly be a good part of your diet.
Another spice that was grown as a medication is now a staple part of the South Asian diet like curries. Turmeric is immensely rich in curcumin which is a powerful anti-inflammatory compound. It is important to understand that because of its strong earthy flavor and powerful compound-base, 2 grams are enough on a regular basis. Individuals with car accident back pain can incorporate turmeric into their tea along with ginger to see some calming results immediately. Warning for those who have never tasted, turmeric can come off as a little too strong.
A fruit enjoyed by both adults and young ones, blueberries are delicate little purple-colored gems full of juice. Fortunately, blueberries have plenty of phytonutrients that can actually help you reduce inflammation in your spinal region. If not fresh, you can find frozen blueberries, which are more nutritious than fresh and can be preserved for over a year in your house. Blend them in a smoothie, extract some blueberry juice or you know what just eat them whole. Either way, you are giving your body enough polyphenols and antioxidants to improve back pain.
Decadent and rich in flavor with a luscious texture, dark chocolate has some major anti-inflammatory properties that can help you feel better even after moderate consumption. In this scenario, we are not talking about your standard sugary chocolate bars but instead, a bar of dark chocolate with 70% to 90% cocoa. It is rich in a compound called flavanol which provides your body with anti-inflammatory effects. Dark chocolate, although a bit bitter than your regular snickers bar, can become your top favorite due to its rich flavor profile and natural notes of cocoa. Even for car accident pain management and accident inflammation, dark chocolate can be an amazing treat. You always have the option to have some chocolate milk if you are not allowed to eat anything!
Hundreds of healthcare experts recommend the use of extra virgin olive oil in your food especially if you are working out. The reason behind this is that olive oil is rich in antioxidants like oleocanthal. These compounds when consumed regularly with healthier foods can actually act like OTC anti-inflammatories like ibuprofen. People who use olive oil in their diet after a good exercise routine have shown little to no muscular inflammation in comparison to people who have. Top some on your salad or add it on your toast and olive oil certainly will reap you the benefits it was grown for. Just try to avoid using olive oil at a temperature less than 410 F to get maximum benefits.
Although hot in taste and an item that many people don’t like on their food, chilies do come with some major painkilling properties that can compel you to integrate them into your daily diet. Chilies are rich in capsaicin which is known to act as a painkiller and also provide chilies with heat. Also, when you start eating something as hot as chilies, your brain will release endorphins causing you to forget pain for a while (as it blocks the pain signals).
Rich in anthocyanins which are known to reduce inflammation naturally, grapes are the best fruits if you are looking to see some anti-inflammatory properties. In fact, they are also rich in resveratrol which reaps multiple health benefits. Chug a glass of red wine (nothing more) or just have some from the bunch, you will feel much better after having some grapes. Just make sure not to go overboard because they can be quite plenteous in sugars. Consuming too many grapes can lead to increased blood sugar and promote weight gain among people – especially women. So, if your back pain is due to obesity, you might want to hold back a bit.
Often prescribed to detail with neck and back pain after car accidents, nuts are known to be extremely rich in unsaturated fats as well as omega-3 fatty acids. These compounds have natural anti-inflammatory properties that can help you feel a lot better, more comfortable, and heal a lot more quickly. Blend in your favorite nuts as a milkshake or toss them in your salad, they will not only reduce the inflammation in your spine but also help you develop a healthy heart.
You will find hundreds of mushroom variants existing worldwide. Fortunately, apart from being a fungus, some of them are edible and rich in phenols and antioxidants. Whip up your favorite pasta or make a mushroom soup because mushrooms although low in calories are really rich in anti-inflammatory properties.
Finishing the list off with your favorite fruit is often confused for a vegetable. Tomatoes are generally bursting with healthy nutrients that not only reduce inflammation in different body parts but also help you keep different cancers away. Tomatoes are rich in lycopene which works best with some fat so next time if you want something to calm your back pain, toss some olive oil on your tomato salad.
Foods That Cause Inflammation
While you are adding these delicious and healthy anti-inflammatory food items to your diet, it is important to avoid the foods that can cause inflammation. Whether you are going to your doctor for a simple whiplash treatment or you have been at the hospital for a couple of days due to excruciating spinal pain, these are the foods that you need to avoid:
- Processed sugars and meats
- Fried and fast food
- Refined carbs
- Saturated fats
Many people suffer from back pain due to various reasons. Even though it is important to seek medical care, you need to add certain food items that have anti-inflammatory properties for faster recovery and added health benefits. Apart from eating food items with anti-inflammatory properties, you must focus on maintaining an active and healthy lifestyle to avoid any further complications.