The human body is avery complex machine of parts that work in a synchronous manner to do various activities; in which, the muscles, nerves, bones, and joints play a pivotal role. Like any machine, when overworked, the body reacts in terms of aches and pains.
One of the most common pains among this is the back pain. This is quite evident in the fact that back pain is the most common reason for the absence of individuals at work and school in the country. Back pain can be categorised based on the area of the pain. The pain in the region behindthe neck that extends to your head can be caused by excessive strains to the neck. While the pain, in the area behind the thoracic region (chest region), may be due to spine inflammation or chest tumours. But the most common one is the pain in the lower back region of the abdomen which is caused by the person’s occupation or in extreme cases due to degenerative disk diseases.
Back pains like any other health condition can be lessened by a healthy lifestyle that includes the right dietary customs and exercises. Here we list down the food items that need to find its place in your diet to get that relief you have been longing for.
Leafy vegetables (Kale, Spinach,and Broccoli)
Useful component: Calcium, Magnesium, Vitamin K1
Leafy vegetables always had the reputation when it comes to providing relief for all sorts of ailments. Here, the case is no different. Highly coloured leafy vegetables such as the kale, spinachand broccoli work its charm through the pigment present in these leaves giving them the dark hues. These pigments have anti-inflammatory properties that reduce the chances of back pain.
Apart from Calcium that is known to provide strength to the bones, Magnesium content is a major constituent of the bone matrix. When magnesium levels in the blood decrease, magnesium gets pulled from the bones. This results in a reduction of bone density and eventually in body pain. Intake of leafy vegetables replenishes the magnesium level.
Dairy Products (Milk, cheese, and Yogurt)
Useful component: Calcium, Magnesium, Vitamin K2, Vitamin B12
Milk, yogurt, cheese, and other dairy products contain most of the necessary components in imparting strength to bones, bone matrix and muscles. Calcium and Magnesium components present in these products reduce the chances of back pains by strengthening the vertebral column.
The presence of Vitamin B12 helps in the formation of bone-building cells as well as the red blood cells in the bone matrix and preventing anaemia. While the Vitamin K2which is present mostly in dairy products helps in redistributing Calcium into bones and helps the spine.
NB: Since Vitamin B12 is not present in any edible plants, vegetarians should consider other methods to intake the same.
Nuts (Almond, walnut, and Brazilian nut)
Useful component: Calcium, Magnesium
Nuts of all sorts are rich troves of calcium and magnesium that strengthens the bone and imparts rigid muscle fibres. Conditions such as osteoporosis, which occurs with ageing can be alleviated by including more nuts in the diet.
The anti-pain and anti-inflammatory properties are shown by nuts, like almond and pecan, which reduce the chances of sporting back pains or any other body pain for that matter.
Fish (Salmon and Sardine)
Useful component: Calcium, Vitamin D3, Vitamin B12
Fish, rich in Omega-3 fatty acids like salmons and sardines are known to reduce back pains. This is done by increasing the blood flow through vessels near the spinal cord to provide the vertebrae with oxygen and other components.
Vitamin D3 that helps our body in retaining Calcium is only found in few food items of which Salmons is one. Sunlight can also supplement Vitamin D to a great extent if eating fish is not your forte.
Berries and Grapes (Cherry and red grapes)
Useful component: Anthocyanin's (cherry), Resveratrol (grapes)
Anthocyanin's are a type of phytonutrients that impart the bright red hue to the cherries. They are strong antioxidants that help in reducing pain by two methods;firstly, they prevent inflammation in muscles and spines and, secondly, also inhibit enzymes responsible for pain.
The chemical compound called Resveratrol, present in red grapes and cherries is known to inhibit the action of inflammation in the body. It helps fight pain by isolating the unaffected cells during any type of inflammation.
Citrus fruits (Oranges, Guavasand Grapefruits)
Useful component: Vitamin C
Citrus fruits are the best Vitamin C sources that help in healing muscles, ligaments, tendons and discs in the vertebral column. They also help in the formation of a substance called Collagen that helps in binding ligaments, tendons, bones and muscles to each other. Without Collagen the process of cells grouping into tissues would not take place.
So the adequate intake of citrus fruits will ensure a strong relationship between the muscles and bones and help in maintaining strong vertebrae.
Useful component: Cur-cumin
Turmeric is a spice that has always adorned in the shelves of Indian kitchens. This curry spice that gives the yellow hue to the dishes has also been used in Ayurveda as a pain reliever. The presence of turmeric in food items also helps in speeding up the digestion.
But what makes this spice attain a position in this list is its anti-inflammatory property. The cur-cumin present in the spice prevents the destruction of tissues and inflammations in the joints apart from healing nerve damages. Easing the pain during some of the chronic diseases like rheumatoid arthritis is another one of its benefits.
Useful component: Allicin
Also referred to as the Camphor of the Poor, this bulbous herb vegetable works wonders. The disulphide component present in Garlic, called the Allicin, helps in avoiding the bone matrix from deteriorating. This helps in preventing Osteoporosis and back pains.
The anti-inflammatory properties exhibited by this vegetable also help in curing sore muscles and prevent muscle fatigue. Garlic is also known to increase the production of red blood cells within the bone marrow.
Useful components: Alpha-LinolenicAcid (ALA) and Gamma Linolenic Acid (GLA)
The ALA and GLA components are present in hemp seeds in a significant amount. The presence of these acids makes hemp seeds super food and gives them anti-inflammatory properties. These acidic components balance out the pro-inflammatory molecules in the body and thereby prevent back pains along with other chronic inflammation.
Instead of relying on medical supplements, include hemp seeds in your regular diet. This will not only help in relieving the back pain, but also avoid long term problems like arthritis, arterial damage, etc.
Eating the right food isn’t enough to cure back pains. Staying away from food, that causes inflammations and troubles, is also really important. Fast foods, food with saturated fats, processed foods, sugary drinks, chips, pastries, and other food items cooked with partially hydrogenated oils, etc. worsen the situation. Avoiding such food items from the diet and including more of carrots, pomegranates, watermelon, sweet potatoes, basil, ginger, onions, etc. in your diet will definitely bring about a change.
Author's Bio : Jon enjoys supporting professionals and businesses to address the need for ergonomic solutions within the workplace to encourage positive posture. He also understands that good seating needs to be accompanied by a healthy and active lifestyle where possible. Meet Jon at SpineSmart to get more idea about Heavy Duty Office Chairs.