Eating Right for Your Back

Okay, so you have gifted yourself an office chair for back pain or perhaps the office you work for is equipped with office chairs for posture for every desk employee, so that covers your back pain right? No. You will still need to do something about it. You cannot fully rely on a piece of furniture to correct what has been molded years in the working.

It is not enough to just sit down on your office posture chair and think the pain will go away and your posture will correct itself. That chair is there to support and guide you, just like a best friend for your back.

You will need to do your own work to achieve a healthier you that will benefit you and your back. Aside from sitting properly, you will need to make sure you go through a consistent regimen of stretches and strengthening exercises that can help you fix your body alignment. You will need to also include in your daily routine the right kind of food to help you manage the pain and help you build the strength to keep the right posture.

Food for back pain? Yes. The right kind of food can help reduce the inflammation of muscles in pain and add strength to your bones and muscles. Michael Perry, MD, the chief medical director and co-founder of Laser Spine Institute has this to say about inflammation, "Left unchecked, inflammation will run rampant through your body, causing all kinds of problems, including low-back pain,"

So, what should your diet include to help with back pain?

WATER
Water, as they say is part of life. While there is no hard and fast rule in water consumption (the recommendation before is 8 glasses, but that is no longer the case), you should keep yourself hydrated throughout the day. Always drink water when you feel thirsty.

CALCIUM
We have been told ever since we were kids, “drink milk for stronger bones.” Our bones may be the primary recipient of calcium, but other body functions, such as nerve and muscle functions (including the heart) also benefit from calcium. If your diet does not have enough calcium, over time, your other body functions will “steal” the calcium from the bones, severely weakening your body’s framework.

“What if I’m lactose intolerant?” Well, the good thing about calcium is that milk is not the only source for this mineral. Even without supplements, you can get calcium from various food sources, sometimes even higher than what you can get from milk.

These are other food items that are good sources of calcium:
•    Dark green, leafy vegetables
•    Legumes (soy, peanuts, peas)
•    Some types of fishes
•    Others (oranges, almonds)

When it’s not possible for you eat any of those mentioned above, calcium supplements, upon doctor’s advice, may be taken to add to your daily calcium intake.

FOOD WITH ANTI-INFLAMMATION PROPERTIES
Food rich in Omega 3 (tuna, salmon, sardines), combined with dark fruits and vegetables can keep pain at bay with their anti-inflammation properties.

According to Dana Greene, MS, RD, LDN, a nutritionist in Brookline, Massachusetts, "Deeply colored fruits and vegetables are a key part of an anti-inflammatory diet."

Aside from those mentioned above, certain herbs and spices, like basil, rosemary, oregano, cinnamon, turmeric, onion and ginger are rich in anti-inflammatory agents.

While you do not need to fully change your diet, it is advisable to minimize or stay away from processed foods. If possible, avoid Colas/Sodas and excessive alcohol consumption. Salt and caffeine should also be kept at minimum.

Keeping the right diet, exercise and furniture can help in managing your back pain. So, make sure to take care of your back and your back will take care of you.