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Diet Chart for Back Pain

Over 70% of people experienced back pain at some time in their lives. The major group of affected people is the elder people or the persons having the occupation of sitting on a desk for many hours continuously. Back pain may also be the result of any injury or underlying medical condition. Reasons behind back pain may vary from person to person. Mainly the patient feels stiffness, inflammation, severe pain in his back while suffering from back pain which interrupts his daily routine activities.

Cause of Back Pain

Back Pain is known as “Kati Graha” in Ayurveda. Mainly it occurs due to aggravation of Vata and impaired digestion which can lead to the buildup of toxins (ama) in the minute body channels. So to treat Back pain, pacifying Vata is much more necessary.

Diet Chart for Back Pain

Following a good diet plan will help you to recover from Back pain in a paced manner. You just need to do some corrections in your eating habits along with consumption of some herbal medicines of Life Aveda. We will tell you which foods are good to consume in Back pain and which foods are not good.

Early morning – Green tea/ herbal tea/ Walnuts-2/ Soaked Almond-5

Breakfast – Veg poha/ Veg dalia/ Ragi roti/ chapati with vegetable or dal/ Moong dal cheela/ 1 egg white

Mid-morning – Salad/ Green tea/ Herbal tea/ Coconut water/ Fruit

Lunch – Brown rice/ Sabudana khichdi/ Chapati with vegetable or dal/ Salad/ Non-veg (twice a week)

Evening – Herbal tea/ Ginger tea/ Green tea/ Homemade soups

Dinner – Chapati/ Brown rice with Vegetable + Dal

Before sleep – Milk with turmeric mixed in it

Food to consume and avoid in back pain

✔️ Cereals including wheat, little millet, pearl millet, foxtail millet, amaranth, sorghum, brown rice, white rice, buckwheat


Flour ratio- Wheat Atta (50%) + Ragi flour (30%) + Soybean Atta (20%)

✔️ Fruits such as grapes, pineapple, sapodilla, sweet lime, orange, custard apple, litchi, mango, figs, all types of berries, pomegranate, coconut, pear, peaches, avocado, muskmelon, watermelon,  banana, apple

✔️ Vegetables including bitter gourd, bottle gourd, okra, potato, fenugreek leaves, peas, carrot, spinach, mushrooms, kale, cauliflower, cabbage, broccoli, radish, coriander, red onion, celery, ginger, pumpkin, sweet potato, zucchini

✔️ Consume all pulses

✔️ Dairy products like butter, cottage cheese, buttermilk, yogurt, curd, tofu and low fat milk

✔️ Oils like coconut oil, mustard oil, olive oil, canola oil, sunflower oil and cow ghee

✔️ Spices- carom, cinnamon, fennel, ginger, turmeric, coriander and cumin

✔️ Drinks like homemade juices, homemade soups, sugarcane juice and coconut water

✔️ Flesh foods- skinless chicken, lean meat, grilled fish, roasted chicken and egg white

✔️ Dry fruits such as sesame seeds, sunflower seeds, flax seeds, chia seeds, pumpkin seeds, cashew, pistachio, hazel nuts peanuts, walnut, ground nuts, raisins and almonds

✔️ Sweeteners including Jaggery and Honey only

All these foods will pacify Vata dosha which is mainly involved in causing pain

❌ Refined flour and its products


❌ Avoid all canned and packed fruits and juices

❌ Vegetables such as peppers, eggplant, tomatoes, canned and frozen vegetables

❌ Avoid dairy products- whole milk and cream, condensed milk, cream cheese, full fat yogurt and unpasteurized cheese

❌ Avoid palm oil

❌ Red chilli

❌ Drink including cream based liqueurs, carbonated drinks, squashes, sweetened drinks, alcohol, canned and packaged soup and whole milk drinks

❌ Red meat (Pork, lamb and beef), processed and fried meat

❌ Avoid refined sugar, packed soups, artificial sweeteners, pickles, junk food, fried food and bakery food products

❌ Avoid sugar and sugar-made products

These foods are Vata-inducing and can make the back pain worse. So, these foods are advised to be avoided

Doctor Tips

  1. Sit and walk in a good posture
  2. Take proper sleep or rest
  3. Avoid wearing high heels
  4. Quit smoking habits
  5. Be physically active and do daily workout
  6. Don’t sit in one posture for long hours
  7. Take healthy nutritious diet
  8. Yoga asanas like bitilasana (cow pose), ustrasana and garudasana is help to relieve back pain

Find a Diet Consultation Online: Get Personalized Consultation

At Life Aveda, we provide personalized diet consultation. In this, a doctor discusses the medical history of patients, do the root analysis on causes. After the deep analysis, doctor suggest a diet chart for back pain as per their needs and requirement. To book a Consultation call on us at +91 7743002520 or click on the button to schedule an appointment with our expert doctors.

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About Dr. Ranjana Kaushal

Dr. Ranjana Kaushal (MD Ayurveda) has 11 years of experience in the field of Ayurveda. Right now she is working as an Ayurveda consultant with Life Aveda. She has immense knowledge about herbs, their uses, and formulations. She has published articles related to many herbs and diseases in an international journal. She is also a degree holder in yoga and naturopathy. Read More..

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