Foods To Avoid For Back Pain Sufferers

What foods should you avoid if you have back pain?

  1. Sweets
  2. Processed meat
  3. Grains
  4. Dairy products
  People suffering from chronic back pain may not always be able to identify the cause of their discomfort. There are, however, many ways to relieve back pain - whether it be through simple stretches or by visiting your local chiropractic specialist. Diet also plays a role in easing these symptoms, which is why you’d want to know what foods to avoid for back pain sufferers. Applying a drastic change in your diet may seem to be challenging in the beginning, but all it takes is having the proper knowledge on which foods you should steer clear of.  


A woman eating sweets Many people find it hard to resist the temptation of sugary snacks and other kinds of sweets. But did you know that they’re actually one of the top causes of back pain? Any sugary dessert you consume leads to an increase in the level of cortisol in your body. In excessive amounts, your body’s connective tissues will experience inflammation, leading to discomfort in your back area. A good alternative for sweets and sugary drinks would be to replace it with food that contains natural sugars. A great example of this would be fruits such as apples and papaya. These are laden with antioxidants and nutrients, as well as relaxing compounds like polyphenols that provide relief for back pain. If you simply cannot avoid sweets, dark chocolate is another good choice as its high magnesium content is good for relaxing your muscles.  

Processed Meat

A person eating steak Consumption of processed meat should be limited with or without back pain. No one knows what exactly goes inside these kinds of canned food. The healthier and safer choice for you would be to avoid them. Processed meat in particular contains Advanced Glycation End Products that also inflame your back. For example, you’d want to limit eating processed meat such as sausages, corned beef, or luncheon meat. Aside from processed meat, you should also try reducing the amount of red meat you eat on a weekly basis. They’re high in saturated fats that can trigger hormonal and chemical processes in your body, leading to further painful sensations. Try switching up your diet by eating more high-protein and low-fat meat such as chicken or fish.  


A man at home eating pizza As much as possible, you’d want to reduce your consumption of foods high in refined grains like white bread, pizza, or cereal. These can cause a spike in your body’s insulin levels which can further make your back pain more unbearable. Get an alternative source of carbohydrates from whole wheat bread, brown rice, oatmeal, or popcorn.  

Dairy Products

A woman eating ice cream While dairy product packaging promotes the health benefits of consuming them, they may also cause greater backaches. People who are lactose intolerant aren’t able to properly digest these kinds of foods. Examples of these are the following: cow’s milk, cheese, ice cream, or yoghurt. Anyone who has back pain and is lactose intolerant will also run the risk of experiencing irritable bowel syndromes - again, worsening any pain in your back. Fortunately, dairy products aren’t your only source of calcium. You can also get it from soy milk and edamame. The latter is rich in isoflavones which are good for pain relief.  

Key Takeaway

Diet plays an important part in easing any pain you feel in your back area. Things like processed meat, white bread, and ice cream are just some of the foods to avoid for back pain sufferers. You don’t have to worry about not giving your body enough nutrients because of the many available alternative food sources. These contain antioxidants that can help relieve many kinds of painful sensations.

Written By: Dr. Benedicto Luz Adorable III

Dr. Ben is the CEO and Founder of Philippine Chiropractic Healthcare Specialist. He has a Doctorate Degree of Chiropractic from Parker College of Chiropractic.

To read more about Dr. Ben, click here.

Close Menu