Do you know your diet can help you prevent back pain? Food is a vital source of nutrition. Binging on foods rich in sodium and fatty acids leads to inflammation in the body whereas foods rich in nutritional value can relax your muscles and calm the painful sensation pulsating in your back. The modern American diet induces inflammation and forces a person to go for the last resort: painkillers. Most painkillers available commercially cause numerous side effects. Here are some of the foods you can eat to keep back pain at bay:


Red grapes burst with resveratrol. This antioxidant compound obstructs enzymes that lead to tissue damage and can cause muscle pain. According to research by the Michigan State University, foods that are rich in resveratrol  are ten times more powerful in reducing the inflammation in the body than aspirin. According to another research, by the Rush University Medical Center, resveratrol reduces the risk of cartilage injuries, which are often the primary cause of back pain. A wonderful way of enjoying the benefits of red grapes is to sip wine, and you can also eat raw cherries, grapes and blueberries. Do not take resveratrol supplements as manufacturers usually make false claims.


Broccoli is rich in Vitamin K. This vitamin helps in the strengthening of the spinal column and helps you stay away from back injuries. According to research conducted in Japan, vitamin K encourages the accumulation of calcium in the bones and increases their density. A strong body with dense muscles means a lower risk of back pain. Leafy green vegetables can help keep your spine aligned and prevent injuries. According to a study published in the Journal Arthritis, sulforaphane obstructs the enzymes which lead to muscle degeneration


Salmon is packed with omega-3 fatty acids that reduce back and neck pain. According to research, omega-3 fatty acid consumption provides more relief as compared to ibuprofen. Salmon is also rich in Vitamin D. 3 ounces of vitamin D make up 500 IU, which is the daily recommended dosage. Omega-3 fatty acids reduce inflammation, which is the number-one cause of back pain. Salmon, tuna and sardines are tasty and can be incorporated easily into your meals. Fish oil supplements also contain large amounts of EPA and DHA, and can fuel the anti-inflammatory process and prevent back pain


Yogurt contains calcium and magnesium. Both these compounds are essential for protecting the bones from degeneration. Yogurt also contains probiotics that reduce inflammation and pain. A lack of calcium can cause bones to soften and make you prone to injuries. Regular calcium intake leads to a lower risk of spasms in your back. Calcium and magnesium are also responsible for maintaining the nerve function in the back. Calcium and magnesium deficiency can lead to osteoporosis. Calcium supplements are widely available in the market, but it is recommended to consume it in natural form to prevent any side effects.


Turmeric has significant anti-inflammatory effects. It contains curcumin, which reduces inflammation, especially in people suffering from osteoarthritis. The back carries most of our body weight and can send painful sensations up and down your spine. Turmeric basically works by obstructing the generation of protein and turns off the genes that support the growth of miniscule blood vessels. Turmeric and honey can be blended together to form a paste, which can applied on the back to reduce pain.

Food is fuel for your body. Healthy foods are not only good for back pain relief but for your overall health as well. The ideal way to ward off back pain is to stay clear of all the activating factors.