Bye, Bye, Back Pain!
Healthy diet for a healthy back
As I was scrolling down the endless online articles about back care, one, in particular, caught my attention.
It was an article that was published on Elle.com which talked about how a specific diet could help alleviate or even eliminate back pain.
I was intrigued.
When we think about back pain, overworked or weak muscles come to mind.
It’s true what they say: “if you don’t use it, you lose it”.
A car that sits in the garage without being driven will eventually rot. The same will happen to your body if you don’t move it.
Movement is crucial.
But what about food? Can that contribute to a pain-free back?
According to the article I read, it does.
Eating a large number of inflammatory foods can cause muscles to contract without relaxing.
If that persists over a long period, it can cause back spasms and irritation.
Foods that cause back pain include excessive caffeine, alcohol, and of course sugar.
All the stuff that increases cortisol levels. And when there’s an excess of cortisol in the body, connective tissues can get inflamed which causes pain.
But wait, there’s more.
Skipping meals, eating large portions, eating restrictive diets for long periods also stresses the body.
Even if you only eat salads every day, it can cause the digestive tract to go on overdrive and trigger the muscular system.
The key is to eat a variety of healthy foods every day.
Which foods should you avoid?
- Enriched white flour foods (commonly found in cookies, bread, pasta, crackers, and pastries)
- Alcoholic beverages
- Caffeinated coffee and tea
- Hydrogenated oils (or anything that ends in -OSE)
- Any processed foods including processed cheeses
- Sodas and other artificially sweetened fruit juices
- Added sugars
- Milk-based drinks like milkshakes or chocolate milk
Now, I know what you are thinking. What’s left to eat or drink?
Look, everyone is different. Someone can drink milkshakes all day and feel fine.
Others can be in pain by just smelling the stuff.
In the end, it all comes down to how certain foods react with your own body.
If you suffer from back pain or inflammation, start paying closer attention to your diet.
Perhaps you are eating inflammatory foods without realizing it. Begin cutting down or eliminating these foods and then reassess. Are you feeling better after cutting these foods?
Yes? Great.
No? Let’s look at other things.
Sitting is evil
We all know that sitting for long periods is bad for us.
An article which was published in Yale Medicine mentioned that sitting for extended periods puts tremendous stress on spinal structures as well as other joints, such as the shoulders and hips, especially if you sit with poor posture.
When we sit at our computers, we often slouch, craning our necks forward which, over time, can lead to persistent postural misalignment. Sitting can also lead to overall deconditioning, early muscle fatigue, weakened core stabilizers, and tightening of the hip flexors, resulting in increased stress on your low back and reduced spine flexibility.
It also affects the gluteal buttock muscles over time, leading to deactivation and weakening of these muscles.
Sometimes this is referred to as gluteal amnesia, which can lead to low back pain and hip pain.
Osteoporosis is also a risk that results from inactivity and prolonged sitting.
My Take
If you suffer from back pain, you will find a plethora of magic pills, torture devices, and infomercial gadgets that will promise immediate results.
A healthy diet that includes a variety of foods and regular exercise seems to me like the best approach.
As for the movement component, make sure you exercise and stretch regularly.
Keep it simple but be consistent.
If you happen to have a desk job, make sure you move your body frequently to counteract the effects of sitting.
Of course, always make sure you speak with a doctor before beginning a fitness program just to make sure it is safe.
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À bientôt,
Laurent