,True prevention isn’t waiting for bad things to happen, it’s preventing things from happening in the first place..”—Don McPherson

As we move forward in our lives, the frequency and intensity of keeping ourselves fit decreases drastically. The sedentary nature of our lifestyle results in many health issues including pain in the knee and back areas of our body.

Knee or back pain can also be caused by an injury, incorrect posture, lack of exercise or a sudden jerk. It may last for a day or may even prolong for an extended period. While it is obvious to ensure a proper fitness regime to keep bones and joints in good shape, there is another way to increase the strength and longevity of the body.

The food we eat plays an extraordinary role in ensuring the well-being of every part of the body – including the knee joints and back. Food intake also determines how well our body can tolerate injuries and prevent any type of chronic knee and back pain. In fact, it is the equivalent of medicine which, if consumed properly, will help in providing fast relief to anyone suffering from knee and back pain.

This article will tell you about ten foods that are proven effective for reducing knee and back pain. These foods have been selected based on their anti-inflammatory and healing properties.

List of foods that can help reduce knee and back pain

extra pure olive oil

Extra virgin olive oil has properties that can reduce inflammation and help with joint and back pain. Oleocanthal, found in olive oil, may have similar effects to non-steroidal anti-inflammatory drugs such as ibuprofen or aspirin.

Remember not to heat olive oil to high temperatures (about 410 degrees Celsius), as this destroys some of its beneficial properties. At a lower temperature, you can fry vegetables and reap the benefits of substituting butter for olive oil. You can also use it in salad dressings, as a dip for bread, or to toss pasta or vegetables.

#2 Fatty Fish

fatty fish

Fatty fish such as salmon, trout, tuna and sardines are rich sources of omega-3 fatty acids. While their anti-inflammatory properties keep the body’s indicators under control, unsaturated fats also reduce joint pain and stiffness in the body. Fish is also an excellent source of vitamin D, an essential nutrient whose deficiency can lead to increased knee and back pain and even arthritis.

People who don’t like to eat fish regularly can still benefit from omega-3 nutrients by consuming supplements made from fish oil.

#3 Nuts and Seeds

nuts and seeds

Another important source of omega-3 fatty acids are raw nuts and seeds such as almonds, walnuts, chia seeds and flaxseed. Regular consumption of these nuts (ie a handful daily) reduces inflammation and repairs enlarged tissues.

Consuming nuts also makes bones stronger in the long term, thereby reducing the chances of any kind of injury to the knee or back area.

#4 Vegetables


Leafy greens and cruciferous vegetables such as broccoli, cauliflower, cabbage and spinach should be part of everyone’s diet plan. They contain vitamins A, C and K, which are antioxidants known to combat inflammation. They also offer another benefit – a natural compound called sulforaphane, which blocks an enzyme that causes joint pain and swelling.

Green leafy vegetables are fibrous and play an important role in maintaining the overall health of your body.

Root vegetables like carrots, beets and pumpkins are rich in beta-carotene, which is a powerful antioxidant. Adding these can work wonders in reducing knee and back pain. Consume carrots regularly in the form of salads.

#5 Pulses


Pulses, such as lentils, beans and chickpeas, are a rich source of protein, minerals, flavonoids and fiber. They not only help in providing strength to the body, but their anti-inflammatory and regenerative properties also reduce knee and back pain to a great extent and make the tissues heal faster.

#6 Juicy Fruit

juicy Fruit

Fruits, especially the juicy kind, should be an essential component of your diet plan to reduce knee and back pain.

Apples, pineapples, berries, cherries, grapefruits and citrus fruits (lemons, oranges) are made up of flavonoids and antioxidants. These plant compounds work together to reduce inflammation caused by knee and back pain. Eat the skin of the fruit to get maximum benefits.

Regular consumption of tomatoes (yes, it is a fruit!) is also recommended as they contain lycopene, a highly potent antioxidant. It protects the ligament cells from any perennial damage while rapidly repairing the inflamed tissue.

#7 Green Tea

green tea

Green tea or herbal tea is often recommended for people suffering from chronic back or knee pain as a non-invasive treatment. Green tea is rich in flavonoids, which reduce inflammation in the affected areas to a great extent.

Green tea also helps improve our immune response, thus reducing the chances of tissue or cartilage breakdown. Due to its non-inflammatory properties, you can consume one or two cups of green tea daily.

Green tea is beneficial for maintaining the overall health and well being of your body.

#8 Whole Grains

Whole grains

Avoid refined grains such as white flour and white rice, as they are devoid of essential nutrition and fiber. Instead, choose whole grains like wheat, brown rice, millet, quinoa, barley, oats, etc. These whole grains are rich in essential minerals and fiber. Fibers produce short chain fatty acids upon digestion, which helps in preventing inflammation to a great extent.

Including these high fiber whole grains regularly in your diet plan will reduce knee and back pain.

#9 Spices


Ginger, garlic and turmeric are popular spices for their medicinal properties. However, very few people know about its intrinsic characteristics of treating knee and back pain.

Turmeric contains the compound curcumin, which is an effective treatment for any pain related to joints. Ginger and garlic also have anti-inflammatory properties, which can cure even severe arthritis or joint pain.

#10 Dark Chocolate

dark chocolate

Finally, there is something that is rolling your taste buds, isn’t it? Some studies suggest that dark chocolate may help reduce knee and back pain, although large-scale research has yet to confirm the findings. Empirical results suggest that the higher the percentage of cocoa in dark chocolate, the greater their anti-inflammatory response.

Choose dark chocolate with a high cocoa percentage to reap the benefits. Chocolates containing high sugar and fat will pose other health risks along with reducing the effects.

1-Day Diet Plan

Now that we’ve talked about ten foods that help ease knee and back pain, we’ll also list a sample plan that incorporates these food choices into your daily diet.

  • Breakfast (8 a.m. – 9 a.m.) – Multigrain Sandwich with Tomato and Egg.
  • Noon (around 11 am) – Fresh Fruits – A bowl of seasonal fruits with a handful of nuts.
  • Lunch (1 pm – 2 pm) – 2 multigrain rotis with 1 cup spinach dal or 1 cup brown rice, chopped carrots and a cup of curd.
  • Evening (4 PM – 5 PM) – 1 cup green tea with a handful of roasted gram.
  • Dinner (7 pm to 9 pm)- 80 grams grilled fish, 1 cup brown rice with 1 cup lentils and salad. A piece of dark chocolate as a dessert.

As you can see, it is quite easy to incorporate these foods into your daily diet and does not require any significant changes to your existing routine.

Frequently Asked Questions (FAQs)

Q. What essential nutrients should be included in the diet plan to reduce knee and back pain?

A. Make sure the food you are eating is nutritious and nutritious. It should contain antioxidants, fatty acids (omega-3), protein, minerals and fiber to reduce pain.

Q. What kind of foods should we avoid when suffering from knee and back pain?

a. Avoid foods rich in sugar (cakes, pastries, sweets, etc.) as far as possible, as they can trigger severe swelling of the afflicted areas. Also, avoid consumption of caffeinated drinks and alcohol as they reduce the absorption of vitamin D, further worsening the pain and hindering the healing process.

Q. Is it okay if I eat outside food?

a. Try to limit your consumption of prepared food in commercial establishments, as it is usually devoid of nutritional benefits. Instead, prefer freshly prepared homemade food that contains all the essential nutrients.

Question. What other measures should be taken apart from food to reduce knee and back pain?

A. If you are suffering from knee and back pain, it is essential to take proper care of the affected area. Maintain a comfortable but proper posture to rest. Ensure consistent mobility to avoid stiffness in the back or knee joints. For knee pain, follow proper compression techniques for interim relief.

Q. Can consuming nutritious food help my knee/back pain issues?

A. While proper food intake helps in reducing knee and back pain to a great extent, you must consult a physician in case of prolonged issues.

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