Eat Away the Pain

Some of the Best Foods to Aid in Back Pain

Inflammation is one of the most prominent issues of back pain, causing joint stiffness, aches, and reduced mobility. So what can we do to help reduce this inflammation and alleviate these symptoms? Believe it or not, your diet can have a major impact on reducing swelling. Foods rich in omega-3 like salmon, cod, and tuna or seeds like chia and flax can act as an anti-inflammatory and do wonders for reducing pain.

Here are several foods you should add into your diet, the reasons why, and the benefits behind them:

Salmon / Tuna / Cod

Omega-3 is a healthy fatty acid that should be a staple in your diet. While you can get omega-3 in supplement form, it is more beneficial to consume in a food form. Salmon also contains calcitonin, which helps to reduce inflammation of the joints. Double the win!

Olive Oil

Oleocanthal is just one of the many compounds in olive oil that have health benefits. Oleocanthal has a similar reaction to the affect ibuprofen has on the body, making a great selection for swelling. Studies in the Mediterranean region have also shown signs of less joint disease and health conditions.


Although ginger is typically shown to not have an immediate effect on inflammation, studies have shown that consuming ginger can help reduce the progression of inflammation. Ginger can be used many ways to help with pain ranging from consuming it in a dish, teas, topicals, supplements, and oils.


Turmeric, the cousin to ginger, is also a root that has been shown to provide relief with inflammation. Turmeric is most commonly found in its ground form making it perfect for seasonings, teas, and marinades. It is also a main seasoning component in curry, a common Indian cuisine. Combine it with ginger in a recipe to give that inflammation a double punch!


Nuts are loaded with healthy fats making them great to put in your anti-inflammatory diet. Hazelnuts, pecans, and almonds are a great source of vitamin E, which is a powerful antioxidant. Eat nuts by themself, in butters, or added to other dishes.

What Not to Eat

After talking about the benefits of healthy fats and reducing inflammation you can probably guess what exacerbates inflammation. That’s right, the bad fats. Saturated fats found in processed food, butter, dairy products, and fast foods can all attribute to swelling joints and back pain. Reducing the amount of these fats consumed can help with managing inflammation.

Adjusting your diet is just one way to protect and strengthen your spine. For over 25 years the caring, compassionate, and knowledgeable staff at William Capicotto MD PC have treated patients with neck and back pain. Our goal is to restore mobility and get you back to doing the things you love best.

Contact us to set up a consultation or learn more about your spine, back and neck pain, plus other ways to reduce pain and keep your spine healthy.