Anti-Inflammatory Foods To Relieve Back Pain

Health & Medical Blog

Inflammation in the body often occurs when tissues in the body are damaged because of injury. Soon after an injury occurs, the area around the injury swells to protect itself. Although inflammation is beneficial in the beginning, over time it can become chronic and exacerbate the pain. If you suffer from chronic back pain along with inflammation, you may benefit from eating an anti-inflammatory diet. 

An anti-inflammatory diet involves eating a variety of fruits and vegetables, while minimizing saturate fats. In addition to fruits and vegetables, the anti-inflammatory diet should contain omega-3 fatty acids. These fatty acids provide nutrients to the bones, joints and muscles.

Citrus Fruits

Eating a variety of citrus fruits, which are rich in vitamin C, can help reduce the risk of inflammation. The antioxidants and bioflavonoids in citrus fruits target the damaged cells and promote healing. Bioflavonoids may alter enzymatic reactions through the body, reducing the risk of an inflammatory cascade. 


Taking 1/4 teaspoon of ginger daily may help relieve achy, inflamed muscles. In addition to consuming ginger for pain relief, you can apply ginger directly to your aching back or neck muscles. Place sliced ginger in a hot compress and leave the compress on the back for 15 minutes to help ease tired, achy muscles.

Hot Peppers

The capsaicin in hot peppers stimulates nerve endings and helps block pain signals. Capsaicin is directly linked to the heat of a pepper. Those that are hotter contain more of this pain-relieving ingredient. Eating peppers allows the body to heal itself from the inside out. Numerous muscle rubs also contain capsaicin. These rubs are applied topically to relieve back and neck pain naturally. 

Tart Cherries

The antioxidant found in tart cherries, anthocyanin, provides powerful anti-inflammatory effects and helps relieve pain and minimize muscle swelling. Most experts recommend eating approximately 1 1/2 cups of tart cherries daily or drinking 1 cup of tart cherry juice each day to help relieve pain and reduce inflammation. 


Salmon contains omega-3 fatty acids, which have been shown to reduce neck and back pain.  Whether you consume salmon or take supplement, you can expect to experience diminished pain and inflammation. In one study, patients who consumed between 1,200 and 2,400 milligrams of omega-3 fatty acids were able to reduce the use of anti-inflammatory medications. 

Mother Nature has provided numerous anti-inflammatory foods to help relieve back pain. Whether applied topically or ingested, the aforementioned foods can decrease swelling, relieve pain and promote healing. If you suffer with chronic back or neck pain, you may benefit decreasing your saturated fats and consuming more of the food items listed above. For more information on how to handle your back pain, contact an professional like those at and other websites.


26 August 2015

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