If you suffer from lower back pain, then count yourself among the millions of people worldwide who are unfortunate enough to have it too! Despite having the best restorative massages, supportive mattresses, high-end desk chairs, and regular exercise, sometimes the pain just never goes away completely.
But, did you know that the quality of your diet has a say in inflammation too? Yes, the food you eat can affect how much back pain you go through! Researchers have discovered that people who follow a Mediterranean diet are less likely to suffer from chronic back pain, and today, we’ll be looking at why this is so.
What is Chronic Lower Back Pain?
Inflammation in the body is normal. It is our body’s response to physical activity or invasion by bacteria or viruses. Our bodies become sore and hot to the touch because our immune system sends inflammatory cells to repair damaged cells and attack outsiders.
However, sometimes our immune systems can miss the mark and attack perfectly healthy cells. This is chronic inflammation. It makes us vulnerable to diseases like cancer, diabetes, cardiovascular disease, and more.
It also makes certain areas of our body ache and throb. One of the most common areas people feel chronic pain in is the lower back. According to the Centers for Disease Control and Prevention (CDC), one in four people report lower back pain in the last three months!
What is a Pro-Inflammatory Diet?
Unfortunately, many of the foods that make up the standard American diet contribute to increased inflammation. So, not only do these unhealthy foods make you fat and prone to health issues, but they also lead to chronic pains and joint problems!
For example, pro-inflammatory diets typically consist of lots of refined carbohydrates. White rice, white bread, and other similar foods have been stripped of all their fiber, leaving no nutritional value. They are also flavored with lots of sugar and oils that add empty calories. They get absorbed into your system fairly quickly, spiking your blood sugar levels and increasing weight. The same goes for sodas, fruit juices, and more.
Another aspect of a pro-inflammatory diet is grain-fed conventional meat. Not only are they linked to increased risk of diabetes, cancer, and heart disease, but they also worsen chronic pains.
Lastly, an ingredient many people do not realize is dangerous is refined oils like vegetable oil and corn oil. These oils have been processed beyond belief and contain lots of fat that are pro-inflammatory. They can seep into all sorts of cooked and baked dishes.
How Do Pro-Inflammatory Diets Worsen Lower Back Pain?
In a survey conducted by the National Health and Nutrition Examination from 2003-2004, researchers examined how a pro-inflammatory diet is associated with chronic lower back pain.
Survey participants were asked to list all the foods they ate in 24 hours. Then, by using the Dietary Inflammatory Index, the scientists calculated how pro-inflammatory each person’s diet was. The higher the person’s score is, the more inflammatory their diet is.
The results of the study showed that people with a highly inflammatory diet had a 42% increased chance of getting lower back pain. It makes sense—inflammatory foods like meat lead to inflammation which is typically associated with pain. When a pro-inflammatory diet was coupled with other things that cause chronic pain (e.g., higher BMI, physical activity), inflammation became worse.
All in all, there is a direct correlation between pro-inflammatory diets and chronic back pain.
How Do I Get an Anti-Inflammatory Diet?
So, if you suffer from chronic back pain, one of the best lifestyle changes you can do to reduce inflammation is adjust your diet! You need to incorporate more anti-inflammatory foods into your system. Going back to the introduction, you’ll want to follow a Mediterranean diet as much as possible. This diet has all the foods below.
To nobody’s surprise, fruits and vegetables top the list of anti-inflammatory foods. You should eat several cups of them a day with no added sugars so you can get all of that anti-inflammatory goodness. It should also be mostly vegetables too—broccoli and arugula, in particular, are super effective at combating inflammation.
Another food with anti-inflammation properties is seafood! Salmon and cod are rich in healthy fats called omega-3 fatty acids that counter inflammation. If you’re a vegetarian, omega-3 fatty acids can also be found in chia and flax seeds, and also avocado.
Lastly, there are a couple of spices that decrease inflammation in the body. Ginger, cayenne, and cinnamon are good examples. Use these to season your foods or even add a bit of them with smoothies to mask the strong taste of these spices.
