You are what you eat. Well, at least that’s how the old saying goes. Many children argue with parents that use this phrase in attempt to get the child to eat healthier. After all, a kid’s metabolism is fantastic. The food they eat doesn’t seem to impact their body in the same way it would impact an adult’s. Sure, they see the negative effects from poor dieting. However, the consequences are not as immediate. From a kid’s point a view, they are not what they eat. While it is important that the child does eat a healthy diet, the negative effects won’t be as immediate.

Unfortunately, adults do not have the same metabolism as children. Our bodies need more nutrition to feel comfortable. In our case, we really are what we eat. If we eat poorly, our bodies will pay the price. Our comfort level will decrease as our weight increase. Further, a poor diet can cause our body physical pain, particularly in the back. Many believe this pain to be caused by an increase in weight. However, there is a case to be made for poor dieting to be the culprit of back pain.

So, what kinds of nutrients and foods should you be putting in your body to help with back pain?

Do Eat Foods With…


Calcium is great for bone health. It is vital to a healthy bone mass, especially as a person gets older. It helps decrease the likelihood of developing brittle bones and painful diseases like osteoporosis. Because of its great assistance in bone development and strength, it can help our spinal development and decrease back pain.

Foods with calcium include dairy products and green, leafy vegetables. It also can be found in peanuts, tofu, salmon, and beans.

diet photoIron

In addition to your cells’ dependence on iron for carbon dioxide regulation, your body also needs iron for strong bones. It plays an integral part in the production of myoglobin. Myoglobin supports healthy muscles. If your back muscles are strong and healthy, your spine will have the support it needs to function properly.

Iron can be found in a number of foods. This includes most meat products, eggs, and green leafy vegetables (i.e., broccoli, spinach and kale).


Magnesium helps the body in its use of protein. As many of us know, protein plays an important role in muscle development. In addition to its regulation of protein, magnesium also increases bone density healthy. With both bone density and muscle development as important functions of magnesium, a spine would increase in health and comfort.

Magnesium is often found in who grain foods and fruits. Fruits that are particularly high in magnesium include bananas and kiwis. Another great way to get magnesium is through beans and nuts.

Vitamin A

Often, we associate Vitamin A with eye health, and we are correct to do so. This vitamin assists with our vision possibly more than any other vitamin. However, Vitamin A also helps fight diseases and increases the health of our immune system. This, in turn, helps the formation of bones.

Foods rich in Vitamin A include beef and chicken liver. But, vegetables like carrots, spinach and sweet potatoes are also fantastic sources of Vitamin A.

Vitamin B12

Your entire body needs bone marrow. With your spine and back being such a central part of your body, adequate amounts of Vitamin B12 are necessary for increasing healthy bone marrow. As your spine’s bone marrow improves, it will get healthier.

Vitamin B12 is found mostly in meat and dairy products. However, in can also found in eggs.

Vitamin C

Vitamin C is used for collagen. Collagen is integral in allowing cells to form into repair tissue. This is great for healing problems like injured vertebral discs and keeps bones strong.

You can find Vitamin C particularly in citrus fruits like oranges in addition to strawberries and kiwis. Many vegetables (spinach, broccoli, etc.) also contain this important vitamin for back pain.

Vitamin D

Vitamin D works very closely with
calcium. As Vitamin D helps the body’s absorption of calcium, strong healthy bones are developed. Together, they work to build a healthy body and a healthy back.

Vitamin D can found in egg yolks, fish oils, and most milks. It also is produced by the sun, so don’t be afraid to go out in the sunlight occasionally.

What kind of foods should be avoided?

Don’t Eat Foods High In…

diet photoSugar

We often hear about the negative effects of sugar. It causes lethargy and decreases focus. It’s impact on your bones is extremely detrimental. As your bones and muscle development are halted by sugar, your back pain will undoubtedly increase.

Not all sugar is bad. Many fruits have sugar and are necessary to proper bone development. However, if it isn’t found in fruit, you have to be careful. Avoid candy, soda, and many baked sweets for proper bone development and less back pain.

Saturated Fat

Saturated fat one of the main causes of weight gains. Weight gain is one of the most common causes of back pain. After all, the more weight your body has to carry, the more your back works. All of that work can take a toll on your spine. In order to avoid weight gain and back pain, it is important to avoid saturated fats when you can.

This is easier said than done as many delicious foods contain saturated fat, including bacon and sausage. It also is contained in many processed foods and microwavable meals. As we opt for less foods without saturated fat and focus more on organic foods, our back pain and weight should decrease.

Be Careful With…

Dairy & Wheat

These are two foods that contain a lot of great nutrients for one’s health. However, many people have sensitivities to these foods without realizing it. If you unknowingly have a sensitivity to dairy or wheat, your body won’t digest it properly and those nutrients won’t be of much use. Not only will your intestines suffer, but you will also have poor bone health. As stated before, bone health is important to back health. If you feel that you may have a sensitivity or intolerance to wheat and dairy, be sure to see a professional and avoid self-diagnosis.

There is no surefire way to prevent back pain. After all, dieting is just the beginning to your back’s health. Exercise and proper posture while sitting have a great impact on your comfort level and back pain.

That being said, your diet really does have a profound effect on your back. You are what you eat. If you eat poorly, you will face the consequences. However, if you eat properly and do your best to get the nutrients your body needs, you will see the benefits.

Let me know what you think! Leave in the comments below how you have handled back pain in the past. What has worked for you? What hasn’t?


Your Back Pain May Be Linked To Foods You Eat



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