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A healthy back can feel as good as it looks—and there are some foods that can make it feel even better. While a healthy diet can help prevent back pain and other issues, some foods are better than others to keep your back in shape. Here are the 9 foods to eat that can prevent causing you backpain.

Why should you care about your back? We all know that working out is important. But when it comes to back health, it’s not just about strength and flexibility; it’s also about posture and eating the right food. So, if you’re looking to improve your back health, we’re going to share some great tips on how to do so. Whether you’re looking to prevent future issues or try to treat an existing issue, these nine foods can help.

If you have been spending a lot of time at work sitting on your butt, chances are you’ve got some back pain. What can you do about it? Well, if you just eat better and get more exercise, you should be fine. But, in the meantime, here are some foods to eat to prevent or reverse back pain.

It’s an important step to protecting the health of your spine is to adopt a balanced anti-inflammatory diet. In other words, this is an eating plan that’s high in plant-based proteins, vegetables, and spices that can prevent or reduce swelling in your body.

Fish Oil and Omega-3s

Fish oil and omega-3s are foods that can save your back. Omega-3s are a group of fatty acids, some of which are called omega-3 fatty acids. Omega-3 fatty acids include: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The best sources of omega-3s are oily fish such as salmon, sardines, mackerel, herring, and trout, but there are ways to get them in other foods too. You can find omega-3s in high-quality flaxseeds, walnuts, and hempseed oils.

In order for your body to produce the hormone serotonin, it needs to consume certain fatty acids. These include omega-3s and fish oil, which can help people with low moods. In addition, Omega-3s improve the function of nerves and may help protect against depression, and they boost levels of the neurotransmitter serotonin. There is currently a lot of research being done into the effects of omega-3s on brain function. So what happens if you take these supplements? Research suggests that you will feel more energetic and less fatigued. If you’re trying to lose weight, taking fish oil will also help you burn more fat.

Whey Protein

Whey protein is one of the best natural ways to build and maintain muscle. While it doesn’t contain creatine, it’s still a potent supplement to help boost your endurance. Research has shown that whey protein can improve the endurance and strength of your muscles in as little as five days. According to Muscle & Fitness, “It also improves overall physical performance and helps reduce the risk of injury in athletes. In fact, whey protein is the most commonly used nutritional supplement to enhance athletic performance.”

Whey protein is one of the richest sources of the amino acid glutamine, which is what makes this powder such a popular supplement. Studies have shown that glutamine helps improve muscle recovery and muscle growth. And it’s been proven that glutamine helps to build muscle mass, but there are few studies that prove that glutamine actually helps you gain more muscle, saysDr. Jonathan Ruben Goins. While it’s clear that glutamine helps muscle gain, there’s no scientific evidence that supports the use of whey protein to boost muscle growth.

Whole Grains

Whole grains are full of heart-healthy fiber and B vitamins, as well as other nutrients that are necessary for optimum health. But did you know that whole grains are also known to help alleviate back pain, too? If you don’t suffer from back problems, you might assume that eating whole grain foods doesn’t have any effect on the body. But, according to a study published in the journal Archives of Internal Medicine, people who consume whole grains and legumes are at less risk of suffering from back pain.


Did you know that yogurt has been scientifically proven to help treat back pain and keep you healthier? That’s right. Yogurt is one of the best food choices to relieve low back pain. It’s also high in calcium which can improve bone health.

To make a long story short, yogurt is good for the gut. It improves digestion and the balance of the gut microbiome. In addition, the research indicates that yogurt may be beneficial to our skin and bones, and even protect against heart disease. A recent study found that women who consume more than three servings of yogurt per week had a lower risk of developing osteoporosis over 10 years, and another study found that yogurt improved bone density in mice. This is a super simple recipe. Make sure you use non-fat plain yogurt. Add some fruit and nuts and blend it up.


One of the most powerful ingredients found in berries is anthocyanins. These are plant pigments that have been associated with increased longevity and anti-inflammatory properties, according to Dr. Jonathan Ruben Goins who is running the most succesful Chiropractic Centre for Health in the Phillipines and delivers the best Chiropractic Services with his Atlas Chiropractic Clinic in Laguna.

I’m sure you’ve heard about berries being super nutritious and all that, but did you know that berries are also delicious and can help you maintain good posture? Berries contain vitamin C, potassium, copper, magnesium, iron, and folic acid. They also contain more fiber than any other fruit or vegetable. If you want to maintain good posture, eat more of them!


A simple study showed that people who ate eggs at least three times a week, had significantly less back pain than those who didn’t eat any. And it makes sense. In addition to being an extremely healthy source of protein, eggs are packed with omega-3 fatty acids, vitamin D, and lutein. These three nutrients promote overall health and help strengthen the spine.


Yes! It’s true. Spices aren’t just used in Indian cuisine to add flavor to dishes. They’re used as preservatives as well. Not only do they preserve the dish, but they can also help prevent back pain. One study published in the American Journal of Health Promotion found that people who used spices instead of salt in their diet reduced their risk of chronic back pain.

Cinnamon is one of the spices that can help with inflammation. Inflammation is one the causes of back pain. So by applying cinnamon to sore muscles, you’re actually helping reduce the pain. Cinnamon has been used as a cure-all for many ailments for hundreds of years. It was even considered a cure-all in medieval times and the 19th century.

Ginger has been found to reduce pain from sore muscles and arthritis. Turmeric has been found to reduce inflammation. Garlic has been found to reduce pain and fight off infections. Lemon juice has been found to reduce soreness and ease muscle spasms. Chili peppers can reduce joint pain.

Nuts and Seeds

When you think about it, a lot of the foods that people eat on a daily basis are actually pretty unhealthy. The problem is that most people eat the foods they think they should be eating. So what if you could find foods that are healthy that you can enjoy in all kinds of ways? That’s the idea behind nuts and seeds. They have tons of protein, fiber, vitamins, and minerals that are great for your body, and they taste amazing in salads, soups, breads, granolas, and even chocolate. They’re also very easy to incorporate into your diet, and you’ll actually find yourself craving them and wanting to eat them again and again.


They may not seem like the most appealing of snacks, but vegetables can be a powerful ally in the battle against back pain. A study published in the British Medical Journal in 2012 found that people who ate more than three portions of vegetables per day had a 43% lower risk of developing back pain than those who didn’t.

To help prevent back pain, experts recommend eating at least five portions of vegetables per day. But a new study suggests that veggies may do even more than that. Researchers from the University of Michigan compared people who ate more than 5 servings of vegetables a day with those who consumed fewer than 3 servings of vegetables a day. They found that those who consumed five servings a day had half the risk of back pain than those who consumed fewer than three servings a day.

In Conclusion

“It’s important to understand that nutrients always work together,” Dr. Jonathan Ruben Goins says. You must pay attention to your overall nutritional intake and make sure that you are eating a range of healthful foods.

Supplements will work for anyone who wants to improve their overall health, including those who have deficiencies in vitamins, minerals, amino acids, and fatty acids.

“It means growing and repairing after injury. It also means the metabolic work you need to be strong, healthy and live well.

In case you are in need of nutritional advice, or you are injured or you feel physical complications, please do give us a call at +63 (0) 960-811-5931 and visit our chiropractic clinic for a chiropractic treatment or find more information on our website