Combat Back Pain with Your Diet: Foods That Offer Relief

Dr. Stacy Livingston

Lower back pain is a pervasive issue, particularly common among those who spend long hours at a desk or under constant stress. This discomfort not only affects daily activities but can also significantly diminish quality of life. Interestingly, the foods we consume may play a role in combating lower back pain. Adding the following components to your diet could offer pain relief and support overall spinal health.

Olive Oil for Inflammation

Chronic inflammation plays a significant role in the development of various diseases, including chronic back pain. While the specifics of chronic inflammation are complex, it's clear that diet can either improve or worsen inflammatory responses. 

Research has shown that virgin olive oil, rich in phenolic compounds with potent anti-inflammatory properties, can help with pain reduction. Specifically, a compound called oleocanthal has been found to have similar properties to ibuprofen. Incorporating virgin olive oil into the diet could be an effective, natural strategy for managing back pain and reducing inflammation.

Antioxidants for Stress

Recent studies highlight the connection between antioxidants and lower back pain reduction, particularly for women. In a recent study, high antioxidant intake was linked to a nearly 20% decrease in back pain prevalence among women, and 12% among all participants. 

Antioxidants combat oxidative stress, which can be a cause of inflammation and pain. Foods rich in antioxidants include berries, dark chocolate, pecans, artichokes, and kidney beans. Incorporating these into your diet can be a delicious and effective way to manage back discomfort.

Magnesium for Mobility

Supplementing with magnesium has been shown to reduce pain intensity and improve mobility in people with chronic low back pain. Magnesium deficiency is often observed in individuals with fibromyalgia, a condition characterized by musculoskeletal pain. Magnesium has a calming effect and can also be useful in reducing stress and improving sleep.

While supplements are beneficial, natural sources like whole grains, spinach, almonds, soybeans, and avocados are excellent dietary additions. Magnesium acts as a natural muscle relaxant, potentially easing back pain when consumed regularly.

Omega-3 for Joint Stiffness

Omega-3 fatty acids are known for their anti-inflammatory properties. They have proven effective in reducing joint tenderness and stiffness, especially in rheumatoid arthritis patients. In a 2022 study, the supplementation of omega-3 dietary was found to reduce inflammation and protect the progression of intervertebral disc degeneration, a main cause of back pain.  

For inflammation-based pain, it is recommended to increase omega-3 intake. Fatty fish like salmon, sardines, and tuna, along with leafy greens, are great sources. 

Turmeric for Digestion

Turmeric, a staple in Indian cuisine, is renowned for its anti-inflammatory properties. This spice, available as a powder, capsule, or liquid extract, has been used historically in Asian medical systems for a range of ailments, including joint and digestive disorders. 

Regular consumption of turmeric, whether in food or as a supplement, can potentially provide relief from back pain. The active component, curcumin, has been shown to suppress inflammation through many different mechanisms, especially when eaten together with black pepper.

Green Vegetables and Fruits for Immunity

A diet rich in leafy green vegetables, particularly those in the cruciferous family like broccoli, watercress, and arugula, offers a spectrum of anti-inflammatory nutrients. 

As nurse and dietician Ryanne Lachman explained in an article for Everyday Health, “If pain reduction is the primary goal, eating 4 to 6 cups of colorful vegetables and fruits without any added sugars will essentially guarantee a supply of anti-inflammatory nutrients, along with many other benefits,” says Lachman. Natural, healthy foods like these are essential in a diet aimed at reducing back pain and promoting overall well-being.

Fruits such as berries and pomegranates can be effective in reducing pain and inflammation thanks to certain compounds that have antioxidant, anti-inflammatory, and analgesic properties.

Emerging research has demonstrated the protective role of specific fruits in managing arthritis. Blueberries, raspberries, strawberries, and pomegranates, in particular, have demonstrated efficacy in reducing pain and inflammation. Additionally, components like quercetin (found in apples and onions) and flavonoids (present in oranges and grapefruits) have shown potential in alleviating pain. 


Incorporating specific foods into your diet may significantly aid in the management and reduction of lower back pain. While no single food can cure all ailments, a balanced, nutrient-rich diet contributes to overall health and can be particularly effective in addressing the challenges of lower back pain. However, you should always consult your doctor before starting any new supplements or changing your diet. 


Eureka Select

BMC Public Health

National Library of Medicine

VA Whole Health



Everyday Health

Dietary fruits and arthritis

Dr. Livingston enjoys taking care of patients from the mild to the wild. He is the doctor for you, if you have been to other places and told there was nothing that could be done for your or told “It’s all in your head”. He accepts all types of cases including workers compensation, auto accident and personal injury cases. He believes chiropractic can help everyone add life to their years and get them back to doing what they love.

No items found.
Nth Degree - Safari Dan
Next Up In
Nth Degree - Safari Dan
Pinnacle Chiropractic (Mid)
Banner for Certainty Tools, Play your Game.  Blue gradient color with CertaintyU Logo
No items found.
Nth Degree - Safari Dan
Pinnacle Chiropractic (Mid)