Backache Diet

What is Backache?

A healthy, nutritious and a balanced diet can play an important role in alleviating pain from your body. Certain foods have been known to fight inflammation, strengthen bones and boost the immune system. Your bones, muscles and the nerve fibers in your spine need their daily doses of vitamins and other nutritive supplements to keep functioning in an optimum manner. You can do a world of good to your back by incorporating back–fortifying vitamins and other nutrients in your diet and ditching the pill that does more harm than good. Find out how.

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Backache is a general term encompassing conditions with inflammation & pain in the back. Treatment for backache includes painkillers typically. Many studies have suggested that including anti-inflammatory foods in your diet & limiting foods that may trigger pain- namely red meat, highly processed foods, sugary foods, fermented foods, fried foods and any food item that has the presence of ��partially hydrogenated oil”, can help ameliorate the symptoms.


 Recommended foods:

  • Rice, Whole wheat bread, Moong (green gram), Kulatha (Horse gram), Til (Sesame), Cow’s Ghee (clarified butter), Parwar (pointed gourd), Louki (White gourd), pomegranate, ginger, garlic and dairy products Calcium and Magnesium are vital for the formation of bones and optimum functioning of muscles.
  • Some examples of food rich in calcium like milk, yogurt, lassi, green leafy vegetables, wholegrain cereals etc…
  • Some examples of food rich in magnesium are dried fruits and nuts, wheatgerm, banana, beetroots, green leafy vegetables etc…
  • Adequate Potassium is equally important in managing backacke as it is required to provide toughness to the muscles and helps in neuro-transmission.
  • Some examples of food rich in potassium are white beans, dark leafy greens, potatoes, apricots, avocadoes, mushrooms, fish (salmon) and Banana.
  • Turmeric, garlic, and ginger have powerful anti-inflammatory and pain reducing properties and should be included in your diet.
  • Vitamin A is good for the back because it helps in tissue repair and bone formation. It also helps the body use protein effectively. Vitamin A can be found in beef, calf and chicken liver, and in dairy products like milk, butter, cheese and eggs. 

Foods for Moderate Consumption:

  • Non-vegetarian food such as Chicken, Meat and eggs should be moderated in backache as these are known to cause constipation.
  • Other food to be moderated are chickpeas, green peas, millet, nuts and seeds, lentils, beans and fermented soy.


Foods to Avoid:

Barley, Bengal gram (chickpeas), Green peas, Karela (Bitter gourd), Dried/frozen meat, fermented food/drinks, cold water.

Home Remedies:

  • Take 5-6 pieces each of garlic and clove in 10ml sesame oil, heat on low flame for 5 minutes, allow cooling a bit and then apply it on your back with gentle massage every day at bed time.

This remedy offers excellent relief from back pain, stiffness and lumbago.

  • Freshly prepared ginger and lemon juice with black salt is good to relieve backache.
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