7 Foods To Avoid If You Have Back Pain

Back pain is often aggravated by inflammation. A common source of inflammation is some of the foods you may be eating. While certain foods do help ease inflammation (leafy veggies, legumes, nuts, fresh fruit, olive oil, etc.), others contribute to it. Read on to learn more about seven foods you should avoid if you have back pain (or if you want to reduce your risk of developing spine-related discomfort).

Press enter or click to view image in full size

1. Processed Foods

Processed foods are often full of salt and other preservatives that contribute to inflammation. A high salt content also increases blood pressure. Inflammation (tissue swelling) also triggers pain receptors that can make back pain more noticeable. Processed foods include soda, potato chips, hot dogs, ready-to-heat meals (TV dinners), and fast food. Store-bought candy also normally includes high amounts of sugar, preservatives and other ingredients that may contribute to inflammation.

2. Red Meat

Red meat is best to avoid for numerous health reasons (including the risk of certain illnesses or infections). Red meat has saturated fats and cholesterol (not the healthy kind). It’s best to fully cook meats and buy meats that aren’t heavily processed (with excess salt).

3. Fried Foods

Fried foods also contribute to inflammation. Fried foods can cause digestive issues (which can cause discomfort that radiates to your spine) and blood sugar irregularities (which affects spinal nerves). Opt for foods you can make with fresh ingredients, and use other cooking methods like boiling and baking with healthy oil (like olive oil).

4. Fatty Foods

Fatty foods also contribute to inflammation. Fatty foods may also affect your gallbladder, which can cause pain that radiates to your back. Reduce this risk and minimize your intake of foods loaded with unhealthy fats. Foods with healthy fats include fish with omega-3 fatty acids (tuna, salmon, mackerel).

5. Sugary Snacks

Sugary snacks (ice cream, candy, cookies, etc.) may cause blood sugar spikes and contribute to sudden back pain. Inflammation also increases with high sugar foods. You could also gain weight if you eat too many sugary snacks, which places strain on your back-supporting muscles and ligaments. Look for snacks that are sugar-free or made with sugar substitutes. If you have to add sugar to certain snacks, use healthy substitutes like honey instead.

6. Refined Carbs

White bread and other refined carbs likes pasta and pastries can elevate glucose levels and trigger pain sensors. Sudden sugar spikes can also cause inflammation, which can affect spinal tissues and nerves (like the sciatic nerve at the base of the spine). Refined carbs also don’t have sufficient essential nutrients your back muscles need.

7. Caffeine

Caffeine can affect nerve and contribute to muscle tension. Caffeine also affects sleep patterns (especially if you have more than one cup per day(. If you don’t get enough sleep, your spine doesn’t have time to naturally heal and recover from your daily movements. Instead, opt for de-caff coffee or try herbal or green tea.