This article is part of a series on Back Pain. Check out the other articles below:
- Understanding Lower Back Pain
- Long Term Impacts of Ignoring Back Pain
- Push Back the Pain – 5 Simple Exercises to Avoid Lower Back Pain
- 4 Simple Ways to Get Instant Relief from Back Pain
You may imagine that paying heed to nutrition plays a role in maintaining weight which makes it easier for people suffering from back issues to manage their pain. But what we usually forget is that eating right actually boosts muscle formation and bone health which are both crucial components in treating lower back pain.
Here are some key nutrients you want to consciously include in your diet for your good health in general, but specifically if you suffer from lower back issues:
Famous for being the killer of colds, Vitamin C also works to develop collagen. Concurrently, a lack of Vitamin C often shows up as muscle pain and muscle degeneration, bone fragility and joint pain.æCollagen is an important part of the process that allows cells to be able to form into tissue. Naturally, this is extremely important for healing problems caused by injured tendons, ligaments, and vertebral discs, as well as for keeping bones and other tissues strong.
Strawberries, kiwi fruit and citrus fruits (e.g. oranges, guavas, grapefruits) tomatoes; many vegetables, such as broccoli, spinach, red and green peppers, sweet potatoes and white potatoes, are all rich sources of Vitamin C.
Vitamin K + Calcium
Calcium is known to be essential for bone health. It helps maintain the necessary level of bone mass which is especially necessary for old age. Adequate calcium intake is particularly important to help prevent development of osteoporosis, which results in weak and brittle bones in the spine that can cause painful vertebral fractures on the lightest of falls and injuries.
Vitamin K is Robin if Calcium is playing Batman. Vitamin K is needed for the bones to properly absorb calcium. Without the combination, a lot of calcium intake is not utilized in an optimum fashion by the body.
Calcium is found in dairy products such as yogurt, cheese, and milk; dark green leafy vegetables such as spinach, broccoli and kale; almonds and peanuts. Vitamin K is found in liver, pork, green leafy vegetables such as spinach, kale and broccoli, and dairy products. The overlap exists in the greens and dairy products, making a daily intake of both an effective way to get the nutrient combination spot on.
The human body creates Vitamin D on contact with sunlight. A Vitamin D deficiency increases the incidence of osteoarthritis and rheumatoid arthritis, non-specific muscle aches and pain, lower back and joint pain and osteoporosis. Vitamin D works to improve calcium absorption, which is important for the development of strong and healthy bones. Egg yolks, fish oils, and fortified milk can provide extra Vitamin D, should the natural production of Vitamin D in your body be below par.
Vitamin A works as an antioxidant that assists the immune system in fighting off diseases. It is good for the back because it helps repair tissue and in the formation of bones. It also helps the body use protein effectively. Additionally, the body can convert beta-carotene into vitamin A. Beta-carotene can be found in dark green leafy vegetables and most orange vegetables and fruits.
Chicken liver, dairy products like milk, butter, cheese and eggs, orange fruits such as apricots, nectarines, and cantaloupe, orange or green vegetables such as carrots, sweet potatoes and spinach are amazing sources of Vitamin A.
Essential Fatty Acids
Commonly called fish oils, essential fatty work as an exceptionally powerful natural impediment to inflammation. Additionally, Essential fatty acids also play a valuable role in the rebuilding and repair of damaged tissues. Fish Oil supplements (as prescribed by a doctor) can be your go-to source for essential fatty acids. The foods listed above will not only keep your body healthy but also assist in neutralizing any back pain issues that emerge. Eat healthy, stay healthy!