10 Foods That Help Reduce Knee and Back Pain

Extra virgin olive oil relieves back and joint pain. Olive oil oleocanthal mimics ibuprofen and aspirin. Heating olive oil above 410 degrees destroys its benefits. Instead of butter, sauté vegetables in olive oil at lower temperatures. It goes in salad dressings, bread dips, pasta and veggie tosses, and salads.

Olive Oil

Salmon, trout, tuna, and sardine are rich in omega-3s. Unsaturated fats' anti-inflammatory properties reduce joint pain and stiffness and control body metrics. Deficient Vitamin D can cause knee, back, and arthritis. Fish is a good source.

Fatty Fish

Raw nuts and seeds like almonds, walnuts, chia seeds, and flax seeds contain Omega-3 fatty acids that reduce inflammation and repair damaged tissues. Long-term nut consumption strengthens bones, reducing knee and back injuries.

Nuts and Seeds

Every diet should include leafy greens and cruciferous vegetables like broccoli, cauliflower, cabbage, and spinach. Antioxidant vitamins A, C, and K reduce inflammation. They also contain sulforaphane, which blocks an enzyme that causes joint pain and inflammation. 


Pulses like lentils, beans, and chickpeas contain protein, minerals, flavonoids, and fibers. In addition to strengthening the body, their anti-inflammatory and regenerative properties reduce knee and back pain and speed tissue healing.


Apples, pineapple, berries, cherries, grapes, and citrus (lemon, oranges) contain flavonoids and antioxidants. Together, these plant compounds reduce knee and back pain inflammation. Consume the fruit skin for maximum benefits.

Juicy Fruits

For non-invasive chronic back or knee pain, try green or herbal tea. The flavonoids in green tea greatly reduce inflammation. Green tea reduces tissue and cartilage ruptures by boosting immunity. Drink one or two cups of non-inflammatory green tea daily.

Green Tea

Avoid refined grains like white flour and rice, which lack nutrients and fiber. Replace with whole grains like wheat, brown rice, millet, quinoa, barley, oats. These whole grains are mineral- and fiber-rich. Short-chained fatty acids from fiber digestion significantly reduce inflammation.

Whole Grains

Herbal spices like ginger, garlic, and turmeric are popular. Few understand their knee and back pain treatments. Turmeric relieves joint pain with curcumin. Ginger and garlic reduce inflammation and treat severe arthritis and joint pain.


Small studies suggest dark chocolate may relieve knee and back pain, but more research is needed. Experimental results show that dark chocolate with more cocoa has a stronger anti-inflammatory effect. 

Dark Chocolate

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