We have a preconceived notion that pain in the back is usually associated with bad posture, poor muscle strength and sedentary life style. As a result we forget about proper back pain diet and try to search for the solution in exercises, yoga, and massages before giving up ultimately to medicines. By doing all this, we are overlooking one of the most important causal factors- Our Diet. The food that we eat provides nutrients to our body. Some of these nutrients play a crucial role in spinal health. To avoid back-related problems, proper back pain diet is required.

This checklist will allow you to determine how good your diet is for your spine.

Vitamin A - It is an essential component of bone formation. It aids in effective utilization of proteins in the body and is therefore vital for tissue repair and tissue formation. Good food sources include Liver, fish oil, eggs, milk fortified with vitamin A; red, yellow and orange fruits and vegetables, many dark-green, leafy vegetables. However, if taken in excess, Vitamin A is detrimental to bone health. So never take supplements as a back pain diet without a prescription. Natural food sources are, however, not generally harmful.

Vitamin B12 - It mediates bone metabolism and osteoblast activity. Low B12 is associated with osteoporosis. B12 supplementation reportedlyremineralizes the bones. It is found almost exclusively in animal foods such as liver, kidney, meat, fish, shellfish, milk products and eggs. Bacteria are the only creatures that manufacture this vitamin. The bacteria present in our body produces vitamin A but that is mostly insufficient. For vegetarians, Milk remains the only source.

Vitamin C - It plays an important role in collagen formation. Collagen, in turn, is required for cell formation to repair injured tissues, ligaments, tendons etc. It is found in almost all fresh fruits and vegetables. Fruits of the citrus family such as orange, kiwi, lime, lemon are especially rich sources of vitamin C and considered as good back pain diet.

Vitamin K - It is required for proper utilization of calcium. It helps keep the bones strong and healthy. The best food sources of it include green leafy vegetables such as kale, parsley, spinach and broccoli. Smaller amounts are found in milk and other dairy products, meat, eggs, cereal, fruits and other vegetables.

Iron - Iron helps in the production of myoglobin, which is required for healthy muscles. It also strengthens the cells as it supplies oxygen to them. Iron is found in a large variety of meats and vegetables; however, it is absorbed much more efficiently from meats.

Magnesium - It is used in building bones, manufacturing proteins, releasing energy from muscle storage and muscle toning. Foods rich in magnesium include unrefined grains, nuts and green vegetables. These natural food supplements are considered as essential back pain diet.

Calcium - It is the most essential nutrient for bone health. Calcium is responsible for maintaining the necessary level of bone mass throughout one’s lifespan. Calcium deficiency can cause osteoporosis. While many foods contain calcium, dairy products are the most significant source of it. Some green, leafy vegetables �" including broccoli, collard greens, kale, mustard greens, turnip greens and Chinese cabbage �" are good sources of calcium. Canned salmon and sardines, shellfish, almonds, Brazil nuts and dried beans are also good dietary sources of calcium.