Model of spine, discs and vertebrae.
Back pain is one of the most common medical problems, affecting an estimated eight in 10 people. It can be caused by injuries, genetic problems, disease or the simple process of aging taking its toll on the spine, including the bony pieces called vertebrae, and the discs, made of tough cartilage and a fluid center. One way to prevent spinal problems and help heal injuries is through proper balanced nutrition.
Foods to Avoid
Avoid foods that cause inflammation in the body, contributing to back pain and disease. These include fast food/fried food, high in fat, refined sugar and salt and low in fiber, water and nutrients. Also avoid refined foods such as white bread products and sugar, all highly processed with added chemicals and fillers and stripped of nutritional value. Cut back on or eliminate entirely caffeine and alcohol. Staying away from such foods may also help you lose weight; obesity is another cause of inflammation and back pain.
Foods That Heal
Choose a diet filled with organic proteins, fruits and vegetables. The body replaces and heals its tissues using raw materials which come from a healthy diet, including vitamins and minerals important for bone and connective tissue health. Drinking filtered enough water is also essential. To get a balanced assortment of these vitamins and minerals each day, choose foods from the following categories:
Fruits and vegetables--aim for the recommended number of daily servings (RDA) from the Food and Nutrition Board of the National Academy of Sciences, which is five, although there are many nutritionists who feel a minimum of nine is best. A serving of fresh or frozen fruit or vegetables equals 1/2 cup, except for lettuce and greens, where a serving is equal to 1 cup, and 1 serving of fruit or vegetable juice equals 6 ounces. Try getting your required servings through nutrient-rich meals such as vegetable salads, soups and stir-fries.
Protein--choose organically raised beef, poultry and wild ocean fish when possible; otherwise, decrease your exposure to damaging chemicals by removing visible fat from the meat before it's cooked. Nuts and seeds such as almonds, walnuts and sunflower seeds are also good choices, although in smaller amounts due to their high calorie content. Legumes like lentils and black beans have protein and are also high in fiber.
Whole grains--these contain helpful nutrients for your back which processing grains (white bread and rice, doughnuts, cookies) removes. Choose whole-grain breads, brown rice, oats, corn, millet, barley, rye and buckwheat.
Vitamins to Consider
Look for foods with the vitamins and minerals most important in renewing spinal tissue, including vitamin C, all of the B vitamins, vitamin D, vitamin K and the minerals calcium, magnesium, copper, zinc, boron and manganese. You can take a supplement, but it's best to get the nutrients the natural way, via the following sources:
Vitamin C--found in fruits, such as strawberries, kiwi fruit, citrus fruit (oranges, guavas, grapefruits), tomatoes and vegetables like broccoli, spinach, bell peppers, sweet potatoes and white potatoes.
B vitamins--B1 (thiamin) is found in whole-grain cereals, bread, red meat, egg yolks, green leafy vegetables, legumes, sweet corn, brown rice, berries, and yeast; B2 (riboflavin) is found in whole-grains, milk, meat, eggs, cheese and peas; Vitamin B3 (nicotinic acid) and B12 are found in protein sources; B6 (pyridoxine) is found in liver, meat, brown rice, fish, butter, wheat germ, whole grain cereals, and soybeans; B9 (folic acid) is contained in yeast, liver, green vegetables, and whole grain cereals; pantothenic acid is found in meats, legumes and whole-grain cereals.
Vitamin D--occurs naturally in egg yolks and fish oils and is also found in most brands of fortified milk; the best source is sunlight (10-30 minutes a day).
Vitamin K--found in liver, pork, green leafy vegetables, including broccoli, and in dairy products.
Calcium--found in dairy products, dark green leafy vegetables, tofu, peanuts, peas, black beans and baked beans, some fish (salmon and sardines), sesame seeds, blackstrap molasses, corn tortillas, almonds, brown sugar and fortified juice.
Magnesium--found in whole grains, beans, seeds, nuts, potatoes, avocados, bananas, kiwi fruit, shrimp, and green leafy vegetables.
Copper--found in calf's liver, crimini mushrooms, turnip greens and blackstrap molasses.
Zinc--found in calf's liver, mushrooms and spinach.
Boron--found in pears, prunes, apples, raisins and tomatoes.
Manganese--found in greens, raspberries, pineapple and maple syrup.
Helpful Herbs
Try the following herbs for promoting spinal health and healing:
Confrey root--in tea, capsule or tablet form, two or three times a day, can stimulating the healing process in bones and discs; in European folklore it's called "knitbone" for promoting the healing of fractures.
Chamomile tea, passion flower, or melatonin--best taken at night to help relax the muscles of the back and alleviate insomnia and its associated tossing and turning.
Bromelain--available in capsules, it's an enzyme found in pineapples which can help with swelling and inflammation of spinal discs in some cases.
Willow bark--contains salicin which is related to aspirin; it's available in capsules or tea and has anti-inflammatory and analgesic properties.
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