Foods that Fight Knee and Back Pain


Knee or back pain can arise due to an injury, incorrect posture, lack of exercise, or even a sudden jerk. It can last for a day or even prolong for an extended period. Although ensuring a proper fitness regime to keep the bones and joints in good shape is evident, there is another way to enhance the body’s strength and longevity.

The food we eat plays an exceptional role in ensuring the well-being of each body part including knee joints and back. Food intake also determines how our body can sustain injuries and prevent any sort of chronic knee and back pains.

Here’s a rundown on ten foods that you need to add to your diet. These foods have been selected based on their anti-inflammatory and healing properties.

A)Green Tea

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

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

Green tea is beneficial for maintaining your body’s overall health and wellness.

B)Olive Oil

Extra virgin olive oil is loaded with heart-healthy fats, as well as oleocanthal, which has properties similar to non-steroidal, anti-inflammatory drugs. Olive oil, combined with vitamin D  protect against bone loss.

C)Fatty Fish

Fatty fish such as salmon, trout, tuna, and sardine are rich sources of omega-3 fatty acids. While their anti-inflammatory properties keep the body metrics in check, the unsaturated fats also reduce joint pains and stiffness in the body. Fish is also an excellent source of Vitamin D, an essential nutrient whose deficiency can aggravate knee and back pain and even cause arthritis.

For those who do not prefer eating fish regularly, can still benefit from Omega-3 nutrients by consuming supplements made of fish oil.

D)Dark Chocolate

Dark chocolate helps to alleviate knee and back pain. Empirical results suggest that the higher the percentage of cocoa in dark chocolate, the higher is their anti-inflammatory response.

Choose high cocoa percent dark chocolate to reap the benefits. High sugar and fat containing chocolates will nullify the effects as well as pose other health risks.


Cherries, elderberries and raspberries contain antioxidant anthocyanins that help to reduce inflammatory chemicals in the body. And black cherries lower uric acid levels, which helps to prevent gout.

F)Nuts and Seeds

Another  vital  source  of  Omega-3  fatty  acids  are  raw  nuts  and seeds such as almonds, walnuts, chia seeds and flax seeds. Regular intake of these nuts (i.e., a handful each day) reduces inflammation and repairs the aggravated tissues.

Consumption of nuts also strengthens the bones in the long term, thus reducing the chances of contracting any injury to the knee or the back region.

G)Fatty Fish

Salmon, mackerel and tuna have high levels of Omega-3 fatty acids and vitamin D. Both of these have been found to help reduce inflammation. For non-fish eaters, consider fish oil supplements as an alternative.


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

I)Whole Grains

Avoid refined grains, such as white flour and white rice, as they are devoid of the essential nutrition and fibers. Instead, opt for whole grains like wheat, brown rice, millet, quinoa, barley, oats, etc. These whole grains are extremely rich in essential minerals and fibers. The fibers produce short chained fatty acids upon digestion, which helps in curbing the inflammation to a large extent.

Regular inclusion of these high-fiber whole grains in your diet plan will reduce knee and back pain.


This golden yellow Indian spice has a slightly bitter taste. It’s an important ingredient in curries and other Indian dishes. Turmeric contains the compound curcumin, which protects the joints from inflammation.


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