By Introduction
Chronic back pain can be a real burden. It’s estimated that 33-50% of adults will experience it at some point. Treating it often involves physical therapy, medications, or other medical procedures. But the Paleo diet has been gaining attention as a potential approach.
The Paleo diet is all about real food and avoiding processed and refined foods. It replaces grain-based carbs with healthy fats, proteins, veggies, and fruits. This can help address an underlying cause of chronic back pain – inflammation. The typical Western diet can lead to inflammation in the body. Reducing these foods can help ease symptoms such as muscle tightness and aches & pains.
In addition to anti-inflammatory compounds from natural sources like fish oil or nuts/seeds, fresh fruit & vegetables may have protective effects on spinal health. They provide minerals & antioxidants which reduce oxidative stress & control overall weight. That’s why doctors often recommend sensible dietary habits to reduce discomfort from chronic lower back pain.
How Paleo Can Help Relieve Back Pain
A hefty amount of people suffer with back pain. There are a variety of causes. Yet, many folks don’t realize that a Paleo diet could help. Let’s discover how this type of diet can assist those with back pain and what it looks like in action.
Eating Whole, Unprocessed Foods
The paleo diet is about eating like our ancestors did. It focuses on whole, unprocessed foods that come from plants and animals that are found in nature. Examples are:
- Fruits
- Veggies
- Nuts
- Seeds
- High-quality animal products
- Healthy oils like olive or coconut
By following these guidelines, we can remove foods that may be causing irritation or inflammation in our bodies. This can help with back pain relief. If we switch to whole foods with no processing, our body won’t need to look for comfort through uncomfortable symptoms like back pain.
Eliminating Inflammatory Foods
The Paleo diet is used to treat back pain. It helps by reducing inflammation, improving digestion, and restoring well-being. Some people find relief from lifestyle changes, like exercise, yoga, and meditation. But most people with chronic back pain benefit from eliminating foods that cause inflammation.
Common inflammatory foods are artificial ingredients, processed foods, refined sugars, unhealthy fats, dairy products, and HFCS. The anti-inflammatory nature of the Paleo diet helps with back pain due to inflammation. Making changes in what you eat can help improve your condition in a shorter period of time.
The elimination of processed foods and refined carbs, plus an emphasis on whole food combinations, optimizes digestion and increases absorption of beneficial micronutrients needed for healing.
Increasing Nutrient Intake
A traditional paleo diet is said to reduce pain and boost health. It focuses on nutrient-rich, unprocessed foods. These fill us with essential nutrients. Eating healthy fats, proteins, and wholefoods like fruits, veggies, nuts and seeds in certain proportions can ease inflammation from back pain.
Furthermore, a paleo diet with fewer processed and packaged foods contains more antioxidants. These help our bodies with optimal functioning. Also, cutting out grains with potentially harmful compounds can help our overall body health.
Paleo-Approved Foods to Help Relieve Back Pain
Back pain is truly a nightmare. It can ruin your quality of life. Luckily, there are some Paleo-approved foods that may help. In this article, we’ll explore the best options to ease your chronic back pain. Give them a try!
Fruits and Vegetables
When it comes to relieving back pain, fruits and veggies should be at the top of the Paleo-approved food list. These foods are packed with vitamins, minerals and other anti-inflammatory nutrients. Veggies like kale, green beans, cabbage, brussels sprouts, broccoli and cauliflower are great sources of fiber that help digestion. Eating these natural anti-inflammatory foods regularly can help prevent pain caused by extra pressure on joints and muscles.
Fruits such as apples and cranberries contain flavonoids that may reduce inflammation. Mangoes, blueberries and raspberries are full of antioxidants, providing therapeutic benefits. Eating lots of fresh fruit makes it easy to get nutritious variety and manage back pain relief.
Incorporating nuts into your diet is a great way to get protein and healthy fats that provide energy. Some recommended nuts are almonds, walnuts, cashews, Brazil nuts and macadamias. Unsalted seeds like pumpkin seeds and chia seeds also provide nutritional value. However, remember moderation is key for managing weight gain so don’t overindulge!
Lean Proteins
When it comes to back pain, strengthening the muscles around your spine and abdomen can be very helpful. Lean proteins provide essential amino acids for building supportive muscles.
For those on a Paleo diet, organic, grass-fed meat, wild-caught fish and seafood, pasture raised pork and poultry, nuts, and seeds are great sources of amino acids. Eating them regularly may lead to less back pain. Red meat also provides iron and zinc, minerals that may be lacking in a Paleo diet.
For vegans and vegetarians, legumes like beans can be an awesome protein source. Remember to use whole beans, not canned or processed versions with added sugar or salt. Tempeh (fermented soybeans) and quinoa (a seed that cooks like a grain) can also provide protein, depending on the individual’s dietary preferences.
Healthy Fats
Healthy fats are a must for any diet! Studies show they can help reduce inflammation and give joints and muscles the lubrication they need. Omega-3 fatty acids are powerful anti-inflammatories, and can help reduce inflammation and improve mobility in people with back pain. Eat foods high in healthy fats to relieve back pain as part of a paleo diet.
Extra virgin olive oil, avocados, walnuts and almonds, grass-fed proteins, ghee, coconuts and coconut oil, egg yolks, and full fat dairy products (in moderation) are all great sources of healthy fats:
- Extra virgin olive oil
- Avocados
- Walnuts and almonds
- Grass-fed proteins
- Ghee
- Coconuts and coconut oil
- Egg yolks
- Full fat dairy products (in moderation)
Exercise and Movement
The Paleo diet is a popular choice for those seeking respite from back pain. But it’s not all about diet! Exercise and movement are key parts of getting back pain relief. Movement helps our bodies to fuel our minds and boost our general health.
This section looks at the advantages of exercise and movement, and how they can help reduce back pain:
Low-Impact Cardio
Low-impact cardio activities are a great way to get exercise, without making back pain worse. Examples are: walking, swimming, water aerobics, stationary cycling, and elliptical trainer. These exercises are low-impact and less likely to cause more pain.
Walking is a good way to “listen” to your body. Start with short walks at a comfortable pace. Gradually increase the distance and intensity as your body can handle. Take breaks every few minutes if needed.
Swimming is a good aerobic movement, due to buoyancy. It supports two thirds of your body weight, so it puts less stress on the muscles, joints, and ligaments. Swimming also tones muscles faster than traditional walking.
Stationary cycling is good for people with chronic back pain. It is stable, so there is less strain on joints. You can adjust the resistance setting, reducing injury risk. You get cardiovascular benefits plus an added strength component. Most bikes fit into home gyms, saving money.
Strength Training
Strength training is essential for better posture and less back pain. People who do strength training often find better spinal stability, more staying power, better spine alignment, stronger muscles around the spine and hips, and easier breathing.
Exercises that strengthen the core and postural muscles may be useful for those with chronic back pain. Some of these exercises are:
- Crunches on an exercise ball
- Forearm plank hold
- Lateral pelvic tilt
- Bridge on a mat/ball
- Quadruped hip extension
- Prone cobra stretch
- Torso twists with cable/bands
- Squats with medicine ball/dumbbells
- Chest presses with barbell/water jugs/bands
- Rowing machines/lat pulldowns/rowers/top rotations with weights/kettlebells/cables/bars.
Along with strengthening muscles that control posture and spine alignment, it is important to increase flexibility. Stretching exercises such as cat stretch, twisted knee hug, knee to chest stretch, and spinal flexion over an exercise ball can help improve posture and reduce the risk of chronic low-back pain.
Stretching and Mobility
Stretching and mobility exercises can help relieve and manage back pain. They promote more movement of the joints, muscles, tendons, and ligaments, leading to less pain. Mobility routines may include dynamic stretches, yoga poses, joint circles, or foam rolling.
Myofascial release (MFR) is one type of mobility exercise. It uses massage tools like foam rollers or lacrosse balls to break up the dense bands of connective tissue (fascia) that limit motion. When the fascia is broken, the muscles can move around more freely, reducing pain signals from the body. For example, use foam rollers for calf tightness, quads/hams for hip/knee stiffness, and lats for neck/shoulder pain.
Other stretching and mobility exercises include:
- Dynamic stretches like lunges with rotation, hurdler’s stretch for hip flexors, shoulder rollout on a wall, cobra stretch for chest, and pigeon pose for lower back relief.
- Yoga poses like cat-cow are also beneficial for stretches and movements.
Talk to a fitness professional or physical therapist before starting any new stretching or mobility routine so they can tailor the program to your needs.
Summary and Conclusion
Research is limited, but there are some signs that a Paleo diet may help reduce back pain. People say eliminating processed and refined foods has increased their energy and reduced back pain. Eating anti-inflammatory foods like fresh fruit and veg, which are part of the Paleo diet, could reduce inflammation in the body, which could help with back pain over time.
It looks like a Paleo diet won’t finish back pain if you have existing lower back issues. But, eating whole foods regularly, instead of unhealthy processed foods, could make small changes to support your health and potentially reduce lower back pain over time. Consult with a doctor or physiotherapist before making big dietary changes if you have existing back conditions.
Frequently Asked Questions
What is the Paleo diet?
The Paleo diet is a way of eating that mimics the diet of our ancient ancestors. It consists of foods that were available to us during the Paleolithic era, such as meat, fish, vegetables, fruits, nuts, and seeds. The diet avoids processed foods, grains, and dairy.
What causes back pain?
Back pain can be caused by a variety of factors, including poor posture, muscle strain, injury, and degenerative disc disease.
How can the Paleo diet help with back pain?
The Paleo diet can help with back pain by reducing inflammation in the body, which is a common cause of pain. The diet also includes foods that are rich in nutrients that can support a healthy back, such as omega-3 fatty acids, vitamin D, and calcium.
What are some Paleo-friendly foods that can help with back pain?
Some Paleo-friendly foods that can help with back pain include fatty fish (e.g. salmon), leafy greens, nuts and seeds, bone broth, and turmeric.
Are there any studies that have looked at the connection between the Paleo diet and back pain?
While there haven’t been many studies specifically looking at the connection between the Paleo diet and back pain, there is evidence to suggest that the diet can reduce inflammation in the body, which could in turn reduce pain.
Is the Paleo diet safe for everyone?
The Paleo diet can be a healthy way of eating for many people, but it may not be appropriate for everyone. People with certain health conditions, such as kidney disease or gout, may need to modify the diet to suit their needs. It’s always a good idea to talk to a doctor or registered dietitian before making significant changes to your diet.
