What is Back Pain?

Back pain is the second most common reason for people to seek medical attention, after headaches. It affects more than 80 percent of Americans at some point in their lives and represents the fifth leading cause of years lost due to disability.

Back pain may be acute or chronic, and it can range from mild to severe. It can strike at any age and affect people from all walks of life. In fact, back pain is so common that most people will experience it at least once in their lifetime.

What Causes Back Pain?

There are many causes of lower back pain, including:

Strained muscles in the lower back — The most common cause of back pain is muscle strain or spasm in the lower back region (lumbar spine). Muscle strain occurs when a muscle becomes overstretched or damaged from overuse. Muscle cramps and spasms often occur after physical exertion or poor posture (such as slouching). Muscle cramps are sudden, short-term muscle contractions that usually resolve on their own within a few minutes. Spasms are longer-lasting contractions that can last anywhere from seconds to minutes. Lower back muscle strain often results from sitting or standing for long periods of time without taking breaks, such as when driving.

Chronic Inflammation’s Role in Disease and Pain

Inflammation is a normal immune response to injury or infection. It causes blood vessels to leak fluid, which attracts white blood cells to the site of injury. The white blood cells attack invaders and damaged tissue, then release chemicals that cause inflammation to subside. But if inflammation persists for too long, it can lead to chronic diseases like asthma and arthritis.

The immune system is in charge of protecting our bodies from harmful invaders like bacteria and viruses. But sometimes this process goes awry, causing the body’s defense mechanisms to attack healthy tissue instead of pathogens. This can lead to autoimmune diseases such as rheumatoid arthritis (RA), lupus, psoriasis and multiple sclerosis (MS). These diseases are characterized by inflammation that occurs when the immune system attacks healthy cells along with invading bacteria and viruses.

Chronic inflammation also plays a role in pain:

• It’s often linked to chronic joint pain and osteoarthritis
• Inflammation of the lining of the intestine (known as Crohn’s disease) can cause abdominal pain, diarrhea and weight loss
• Infections such as hepatitis C or HIV cause chronic inflammation

Low Back Pain Is More Likely in People With a Pro-inflammatory Diet

A pro-inflammatory diet is one that is rich in saturated fat, processed meat and refined carbohydrates. It’s also low in fruits and vegetables, according to the study authors from Harvard School of Public Health.

The researchers looked at data from more than 46,000 men and women who were part of two long-term studies on diet and health. The participants completed surveys about their diets every four years for more than 20 years.

The researchers found that compared with people who ate a more balanced diet, those who ate a pro-inflammatory diet had a 40 percent greater risk of developing low back pain over time.

The researchers also found that people who ate a pro-inflammatory diet had a higher risk of developing other health conditions associated with inflammation such as heart disease, type 2 diabetes and obesity.

Study participants were asked to complete a questionnaire about their dietary habits. The researchers then used the data to create two groups: those who consumed foods that are pro-inflammatory (such as red meat) and those who consumed foods considered anti-inflammatory (such as olive oil).

The researchers found that people in the pro-inflammatory group were more likely to have back pain. They also found that people who ate red meat once or twice a month had 23 percent higher odds of low back pain compared with those who never ate red meat.

What Is a Pro-Inflammatory Diet?

A pro-inflammatory diet is one that promotes inflammation instead of fighting it. It’s a lot like the opposite of an anti-inflammatory diet, which is full of foods that fight inflammation and help you feel better.

A pro-inflammatory diet can cause chronic inflammation in your body, which can lead to serious health problems. Inflammation is the body’s response to injury or infection. It causes redness, swelling and pain in affected areas.

Pro-inflammatory diets are those that cause inflammation in your body. They can include foods that are high in fat and sugar, such as fried foods, pastries, chips and candy bars; foods that contain artificial colors or flavors; processed meats like hot dogs or sausages; and refined grains like white breads and pasta.

You may also be consuming too much salt if you have a pro-inflammatory diet. High sodium intake can lead to high blood pressure, which increases your risk of heart disease. A high-sodium diet may also increase inflammation in your body by causing fluid retention — forcing fluid into tissues where it doesn’t belong — which increases swelling in your joints and soft tissues.

Anti-Inflammatory Diet More Likely to Improve Back Pain Related to Inflammation

A new study found that a diet rich in anti-inflammatory foods may be more effective than standard care at reducing chronic, low-back pain related to inflammation.

The study was published online ahead of print on July 1 in the journal Pain Medicine.

Researchers from the University of Arizona, Tucson, and other institutions conducted a randomized clinical trial involving 130 participants with chronic low-back pain related to inflammation. The participants’ average age was 45 years old and 80 percent were women.

The participants were randomly assigned to one of two groups. One group received traditional treatment for their back pain, which included physical therapy and anti-inflammatory drugs such as nonsteroidal anti-inflammatory drugs (NSAIDs) or opioids. The second group received either an anti-inflammatory diet intervention or standard care plus nutritional education. Participants assigned to the nutritional education group received information about how different foods can affect inflammation and pain. They were also encouraged to eat more fruits, vegetables, whole grains and legumes, and fewer processed foods high in refined carbohydrates and added sugars — all factors that reduce inflammation in the body’s cells and tissues.

Expert Tips on Reducing Inflammation in Your Diet

Reducing inflammation in your diet is a great way to reduce the risk of chronic diseases and improve overall health. Here are some expert tips to help you get started:

Eat more fruits and vegetables. Fruits and vegetables are a great source of vitamins, minerals, antioxidants and fiber, all of which help reduce inflammation. The best choices include berries, dark leafy greens and cruciferous vegetables like broccoli, Brussels sprouts and cabbage.

Reduce your intake of processed foods. Processed foods are high in refined carbs, sugar and unhealthy fats that can contribute to chronic inflammation. These include white breads, pastas, sweets and chips. Try to cook whole grains like brown rice instead of white rice; use whole wheat flour instead of bleached flour; and choose lean meats or plant-based proteins like beans or lentils instead of red meat.

Avoid fried foods as much as possible. Fried foods can contain trans fats that increase inflammation in the body by damaging cells in blood vessels. Choose baked or broiled foods over fried options whenever possible.