Back pain

Back pain is an increasingly prevalent issue affecting individuals of all ages. This persistent discomfort in the back can arise from various activities, injuries, or underlying medical conditions, and is commonly referred to as backache. The causes of back pain differ from one individual to another. A diet that is high in calcium and vitamin D, along with the avoidance of inflammatory foods, can significantly alleviate back pain. Maintaining a balanced and nutritious diet is essential for both the prevention and management of this growing health concern.

diet plan for Back pain

DIET CHART FOR BACK PAIN

EARLY-MORNING

Herbal tea / Green tea/ Soaked Almonds -5/ Walnuts -2

BREAKFAST

Veg dalia/ Veg poha (Rice flakes) / Moong dal cheela / Ragi roti/ Chapatti with veg or Dal / 1 – Egg white portion only

MID-MORNING

Fruit / Coconut water / Herbal tea / Green tea / Salad

LUNCH

Chapatti /Brown Rice /Sabudana khichdi/ Vegetable + Dal / Salad/ Non- veg (once in a week)

EVENING

Sprouts / Green tea / lentil Soup (Home-made) / Herbal tea / Salad/ Fox nut (Makhane)/ Ginger tea

DINNER

Chapatti / Brown Rice / Vegetable + Dal

BED TIME

Milk + Pinch of turmeric.

DIET INSTRUCTIONS

ALLOWED TO TAKE	AVOID
CEREALS	CEREALS
Wheat, White rice, Brown rice, Sorghum, Amaranth, Finger millet, Foxtail millet, Pearl millet, Buckwheat, Little millet Flour Ratio – Wheat Atta (50%) + Soybean Atta (20%) + Ragi flour (30%)	Refined flour and its products
FRUITS	FRUITS
Fruits to be consumed Apple, Banana, Water melon, Muskmelon, Avocado, Peaches, Pear, Coconut, Pomegranate, All types of berries , Figs, Mango, Litchi, Custard apple, Orange, Sweet lime, Sapodilla, Pineapple, Grapes	Canned fruits and juices
VEGETABLES	VEGETABLES
Vegetables to be consumed Zucchini, Sweet potato, Pumpkin, Ginger, Celery, Red onion, Coriander, Radish, Broccoli, Cabbage, Cauliflower, Kale, Mushrooms, Spinach, Carrot, Peas, Fenugreek leaves, Potato, Yam, Okra, Bottle gourd, Bitter gourd.	Tomatoes, Eggplant, Peppers, Canned vegetables and frozen vegetables
PULSES	PULSES
Pulses to be consumed All pulses and legumes.	Nil
Dairy Products	Dairy Products
Dairy Products to be consumed Low-fat milk, Tofu, Curd, Yogurt, Buttermilk, Cottage cheese, Butter	Whole milk and cream, Full-fat yoghurt, Cream cheese, Condensed milk, Unpasteurized Cheese
OILS	OILS
Oils to be consumed Cow ghee, Sunflower oil, Canola oil, Olive oil, Mustard oil, Coconut oil	Palm oil
SPICES	SPICES
Spices to be consumed Cumin, Coriander, Turmeric, Ginger, Fennel, Cinnamon, Carom	Red chilies
Drinks	Drinks
Drinks to be consumed Coconut water, Clear soups, Sugarcane juice, Home-made soups, Home-made juices	Whole milk drinks, Cream based liqueurs, canned soup and packaged soup, Alcohol, Sweetened drinks, Squashes, Carbonated drinks
DRY FRUITS & SEEDS	DRY FRUITS & SEEDS
Almond, Raisins, Ground Nuts, Walnut, Hazel nuts Peanuts, Pistachio, Cashew, Pumpkin Seeds, Chia Seeds, Flax Seeds, Sunflower Seeds, Sesame Seeds.	Nil
FLESH FOODS	FLESH FOODS
Egg white, Roasted chicken, Grilled Fish, Lean meat, Skinless chicken	Processed and fried meat, Red meat- (Beef, Lamb, Pork)
OTHERS	OTHERS
Jaggery, Honey	Bakery and Processed Foods, Fried Food, Junk Food, Pickles, Artificial Sweeteners, Packed Soups, Refined Sugar

HOME REMEDIES

• Basil leaves – Boil 10-12 basil leaves in 1 cup of water until it reduces to half cup. Salt can be added and drink this mixture 2 times in a day.
• Ginger – It can be consumed in different ways you can chew a slice of fresh ginger, drink juice of ginger2-3 times in a day.
• Potato – Slice potato and soak it overnight in water. Drink this water early morning. This will give relief from back ache
• Herbal tea – Boil 1 tsp of fennel, coriander, cumin in 3 cups of water till it’s reduced to 1 cup.
• Turmeric – Mix ¼ tsp of turmeric in 1 glass milk. Consume it every night. Strain the solution and drink it.
• Coconut oil – heat the coconut oil with camphor and massage it on back.

LIFESTYLE INSTRUCTIONS

• Maintain good posture
• Get enough sleep
• Daily Exercise
• Quit smoking
• Maintain healthy body weight
• Avoid prolonged hours of sitting
• Avoid wearing high heels
• Healthy diet- rich in calcium and vitamin D
• Yoga postures like- garudasana, ustrasana and bitilasana (cow pose) is very helpful in back pain.

Things in this diet chart may vary patient to patient due to the Associated Health Issues, so better to consult Ayurveda Experts for better results.