top of page

10 Foods Reduce Backache and Knee pain

It is said that prevention is better than cure, but prevention is not something that needs to be taken after the harmful effect. Instead, we should take prevention well before it. Taking care of self in this pandemic situation is the need of the hour, and it can be done by regular exercise at home and by eating a nutritionally balanced diet. Read this article to know which ten foods help in reducing backache and knee pain.

In today's hectic life, we usually overlook the well-being of our health. And due to this negligence, our body starts experiencing pain and discomfort. In general, joint pain and backache are the first few symptoms appearing when our body is unwell. However, backache and knee pain can also result from other factors like incorrect posture, nutritional deficiency, or an injury. These kinds of pain can last for a day or even prolong for few months. There is no second thought that a regular fitness regime helps a body stay fit and strong; however, the consumption of healthy foods plays a significant role in enhancing the body's strength and longevity.

The food we eat is like medicine which heals our body pain and injuries. Thus, this article will share the list of ten foods that reduces knee and back pain. The foods listed below in this article are high in anti-inflammatory and healing properties.



Some fish like Salmon (called Rawas in India), Rohu, Pomphret, Katla etc., are rich in Omega-3 fatty acids. These fishes are delicious and provide a sufficient amount of protein and vitamins. They promote weight loss and has high anti-inflammatory properties. It would be best if you had fish in your diet at least once a week.


If you're a vegetarian or does not want to try out fish, then soybeans are a good option for you. Soybeans are not only good for the heart, but it is also high in protein and fibre and good for knee pain.

Olive Oil

Osteoporosis is one of the significant health problems in women due to ageing. Osteoporosis is a medical condition that makes bones brittle and fragile. Here, the consumption of olive oil helps to improve bone health. Olive oil is good for cardiovascular health, and Oleocanthal present in olives effectively reduces inflammation swelling and thus reduces body pain.


Turmeric is one of the best anti-inflammatory spices that contain a compound called curcumin. As per the scientific study, curcumin is beneficial for managing chronic inflammation in joints. Turmeric is used for centuries in India as one of the best home remedies to treat body pain. Indian curries are never left without adding a pinch of turmeric to them.

Dairy products

We all know that dairy products are the best source of calcium, and calcium is the thing that is majorly required by our bones. Thus, if you have Osteoporosis, where bones start losing mass and minerals, intake of dairy products can help.

Some amount of calcium is continually excreted in the urine. If your dietary intake doesn’t compensate for what is lost, your bones will lose calcium over time, making them less dense and more likely to break. - Healthline


Ginger is one of those traditional medicines which is best known for its anti-inflammatory properties. Though ginger is majorly used for treating nausea and cough, it is also beneficial in treating knee pain and other joint pains. According to one scientific study, a teaspoon of ginger juice is as good and effective as any over-the-counter pain relief tablet.

Green Tea

As per medical experts, green tea is one of the best drinks to prevent back pain. Green tea is naturally anti-inflammatory and loaded with numerous health benefits. It limits the production of certain molecules in your immune system that triggers joint pain and inflammation.


Green leafy vegetables like spinach, kale and broccoli are high in their anti-inflammatory properties that help in fighting back pain. The anti-inflammatory properties in vegetables help reduce inflammation in cartilage in the spinal column resulting in reduced back pain and stiffness. However, eat spinach after boiling them. And, eat more green leafy vegetables.


Bananas are a good source of potassium that helps to maintain bone density. Banana eaten during the exercise is equal to any sports drink that gives stamina and power. It contains metabolites that function equally to Ibuprofen.


Tomatoes are a rich source of potassium. And potassium has a strong anti-pain effect. Tomatoes are perfect for arthritis pain. People who take a sufficient amount of potassium daily reports fewer issues about joint pain.

There are several other foods, too, that are rich in potassium, calcium and magnesium, but at the same time, they are the source of some other minerals too that are not needed for patients with knee and back pain. Therefore, choose your food wisely and avoid consuming salty foods as they tend to lose calcium from your bones.

To learn more about the good foods for knee and back pain, consult with your orthopaedic doctor.

15 views0 comments


Rated 0 out of 5 stars.
No ratings yet

Add a rating
bottom of page