Is your diet silently contributing to your back pain without your knowledge?

Many of my clients suffering from back pain attribute their discomfort to mechanical factors. Common explanations I hear include "sometimes I overdo it during workouts," "I should lose a few pounds," "I have a sedentary lifestyle," or "it’s a result of an old accident." While these causes are certainly valid, there's another critical factor often overlooked in the context of chronic back pain: diet. Just as Traditional Chinese Medicine (TCM) has recognized for thousands of years, Western medicine also acknowledges that diet has a direct impact on numerous chronic conditions, including back pain.  

Common Symptoms of Back Pain Due to Poor Diet Include:

Inflammation

Chronic inflammation can arise from long-term consumption of processed foods, sugar, excess carbohydrates, refined fats, meat from intensive farming, and alcohol. Accumulated toxins from these foods can be processed by our body over many years with varying degrees of success, but sometimes between the ages of 30 and 40, a tipping point occurs when the body can no longer cope, and it begins to manifest as back pain.

Protein Deficiency

A lack of protein can contribute to back pain by weakening muscles and supportive structures such as ligaments and tendons, making it difficult to maintain proper body posture, which can lead to complications in the spine. Weak muscles and tissues also slow down the healing and recovery processes after injuries, which can prolong pain. Additionally, insufficient protein intake can negatively affect bone density and strength, increasing the risk of back pain.

Poor Nutrient Absorption

Nutrient absorption is compromised by long-term consumption of chemically altered foods, which barely contain essential nutrients like vitamins, minerals, and fiber. This leads to malnutrition and the development of various chronic diseases, including back pain.

Dehydration

Long-term lack of water intake or higher intake of dehydrating fluids like caffeinated drinks and alcohol can also cause back pain. Moreover, sodas and fruit juices increase water consumption due to their high content of simple sugars, which the body must process.

Constipation

In the context of diet, it is important to mention the connection with frequent constipation, which often exacerbates back pain. A high-fiber diet with plenty of water keeps digestion smooth and can prevent the physical strain associated with constipation, which can strain the back.

The case of 39-year-old manager Diana suffering from lumbar pain

Diana starts with a pastry from the bakery across the office, fruit juice, and a coffee latte. When mid-morning hunger strikes, she has a stash of cookies and rice crackers in her drawer. For lunch, she opts for a small pizza, a Caesar salad or some spicy takeaway. By three in the afternoon, she lacks energy, which she replenishes with several more coffees and nibbles on a few cookies. In the evening, at one of her favorite restaurants, she deliberates between lasagna or steak with mashed potatoes. Her favorite Tuscan wine complements either choice. She realizes she has neglected her drinking regime throughout the day and orders water. She reluctantly refuses apple strudel with ice cream, so her partner lets her at least taste his.

Would Diana like to change something in her diet?

Maybe. But is she willing to leave her comfort zone and gain control over her dependence on sweets and caffeine? Is she motivated to make a change when she does not perceive the connection of her issue with inappropriate diet and maintains a relatively slim figure?

Back Pain from the TCM Perspective

TCM posits that our dietary habits can directly influence our essential organ – kidneys, the Qi (vital energy) and blood flow, which are crucial for maintaining spine health and overall well-being.

Kidney Health:

Foods rich in essential nutrients support the kidneys, which in TCM are considered the source of bone and spinal health. Thus, incorporating kidney-nourishing foods such as fatty fish, eggs, black sesame seeds, bone broth, black beans, and dark leafy greens into one's diet can significantly boost kidney health and by extension, mitigate lower back issues.

Improving Qi and Blood Circulation: 

Improper circulation of Qi and blood is often identified as a root cause of pain in TCM. If this stagnation is the cause of back pain and fits into individual clients' situations, a diet including circulation-promoting spices like turmeric, ginger, cinnamon, and garlic is recommended.

Balancing Yin and Yang & Avoiding 'Dampness':

The concept of Yin (cool and moistening) and Yang (warm and drying) also governs dietary adjustments in TCM. An imbalance, particularly an excess of cold and damp foods, can lead to conditions such as "Cold Dampness," which manifests as pain and discomfort in the back. In such cases, alongside sweets and processed foods, dairy products, exotic fruits, and raw vegetables (especially in cold seasons) harm. Conversely, consuming easily digestible foods, such as soups, stews, and lightly cooked vegetables, is essential for maintaining digestive health, which indirectly supports spinal and overall health.

How Can I as a Therapist and Intermittent Fasting Coach Help with Back Pain?

Considering other possible accompanying symptoms and your preferences, I propose an individualized therapeutic approach or intermittent fasting coaching combined with lifestyle adjustments.