Back pain is one of the common problems these days. Usually, most people feel the pain in the lower back.

Sometimes sitting in the wrong position also causes back pain. Apart from this, due to the lack of nutrients in the body, you can also be troubled by joint pain.

To get relief from back pain, experts suggest that one should exercise regularly. This will not only provide relief from pain but will also strengthen the muscles.

However, they also agree that certain foods possess anti-inflammatory properties, essential nutrients, and antioxidants that aid in alleviating discomfort.

From vibrant fruits and leafy greens to lean proteins and omega-3-rich sources, the right dietary choices can nurture your spine and muscles.

Thus, here is a list of foods that can lead you to a healthier and pain-free life. Take a look.

1. Omega-3 fatty acids

If you are often troubled by back pain, then you must include foods containing omega-3 fatty acids in your diet. For this, include fish, almonds, walnuts, flax seeds, chia seeds etc. Due to which the bones remain strong. Apart from this, you can use olive oil and mustard oil in food. Due to which you will get relief from pain.

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2. Anti-inflammatory foods

You will find many such spices in your kitchen, which are rich in anti-inflammatory properties. For this, you can use ginger, cinnamon and red chilies in limited quantity in food. These are helpful in reducing inflammation. Turmeric contains a compound called curcumin, which is an effective remedy for any joint pain, while ginger and garlic have anti-inflammatory properties, which can help relieve arthritis or joint pain.

3. Protein rich foods

You may also have to face pain due to lack of protein in the body. For this, you should include protein rich things in your diet. For this, include eggs, milk, lentils etc. in the daily diet. This leads to the development of muscles and you can get relief from the problem of back pain.

4. Eating green vegetables

To get relief from back pain, you should regularly include green vegetables in your diet. One can include green leafy vegetables like broccoli, cauliflower, cabbage and spinach etc. They are rich in Vitamin-A, Vitamin-C and Vitamin-K, which help in relieving inflammation. They also contain a compound called sulforaphane, which inhibits enzymes that cause joint pain and inflammation.

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You can also include root vegetables like carrots, beetroot and pumpkin in your diet. Antioxidants are found in abundance in these. Which helps in reducing knee and back pain. You can eat these vegetables in the form of salad.

5. Fresh fruits

You can consume fresh fruits daily. For this, you should take apples, pineapples, berries, cherries, grapes and citrus fruits in your diet. They contain flavonoids and antioxidant properties, which provide relief from pain.