Foods that have anti-inflammatory properties are best for easing back pain. We know that when you suffer from back pain, it may be easy to turn to food for comfort. So when you are grabbing a snack, it’s important to make sure it will truly give you comfort and not more discomfort. If you suffer from back pain, you will want to avoid foods that increase inflammation.
Anti-Inflammatory Foods & Ingredients to Include to help Back Pain:
- Fruits & Berries
- Apple Cider Vinegar
- Spices and Herbs
- Colorful Vegetables
- Whole or Sprouted Grains
- Seeds, Nut Butter and Raw Nuts
- Green Juices
- Olives and Olive Oil
Inflammatory Foods & Ingredients to Avoid for Back Pain:
- Fats (Saturated and Trans fats)
- Refined Carbs
- Refined Grains
- Red Meat
Snack Recipes to Help Your Back Pain
- Plain Greek Yogurt (about 5oz)
- 1 tablespoon Cinnamon
Wash and dry berries. Mix yogurt, cinnamon and honey together. Using a small bowl or glass, layer berries, then yogurt and top with granola, repeating layers.
Indian Flavored Kale Chips
- 1 bunch of Kale
- 1 tablespoon of olive oil
- 1 teaspoon of salt
- 1 teaspoon of turmeric
- 1 teaspoon of garlic powder
- 1 teaspoon of curry powder
- 1 teaspoon of ground ginger
Preheat oven to 350’ and live a cookie sheet with parchment paper. Remove the Kale leaves from the stems and tear into bite (chip) size pieces. Wash and Dry the kale. Drizzle olive oil on the kale leaves and place on lined cookie sheet. Mix salt, turmeric, garlic powder and ground ginger together and sprinkle on the kale. Bake for about 10-15 minutes until the edges of the kale are brown. Let cool and enjoy!
Banana and Nut Butter Grilled Sandwich
- 2 teaspoons of olive oil
- 2 slices of Whole Grain Bread
- Almond, Cashew or Peanut Butter
- 1 banana cut in half and then 4 long slices
Warm olive oil in frying pan on medium heat and spread nut butter onto each slice of bread. Place one slice in the pan topping with the banana and the other slice on top so that the nut butter is on the inside of the sandwich. Brown each side of the bread, about 3 to 4 minutes. Let cool, slice in half and enjoy.
Veggies & Dip
- Bell Peppers
- 1 tablespoon of Olive Oil
- 1 tablespoon of Crushed Garlic
- 1 teaspoon of Salt
- ½ teaspoon of cayenne
- Chopped Fresh Parsley
Cut veggies. Using a food processor, mix the chickpeas (reserve a few back) , olive oil, garlic, salt and cayenne. Top hummus dip with a reserved chickpeas and parsley. Serve the veggies with dip.
Remember which foods to eat in moderation or avoid all together can help ease your back pain. If you are finding that you are struggling with daily activities, there is hope to getting your life back.
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