Decrease Back Pain Through Diet

Shared by Dr. Erik Waldeland

Decrease Back Pain Through Diet

When it comes to decreasing back pain, not only do we need to ensure your joints are functioning and moving properly, but your diet must consist of the right things to give your body the right environment to heal.  Omega-3 fatty acids are one of the best things we can include in our daily diet to make sure we are fighting inflammation correctly.  It is the inflammation in our bodies that tends to be one of the major causes of most people’s pain, and the standard American diet does not do us any favors in decreasing that inflammation.

The recipe I have attached below has two key ingredients that provide us with the right nutrients to heal, and that is Salmon (ideally wild caught), and avocados. Whether you’re dealing with a new injury, or you’ve had chronic pain for months or years, the diet should always be assessed to see if what you are eating is the root cause of your pain.  Our Chiro Health team will always look at your diet to see if there are changes that need to be made to allow the chiropractic treatment to be of more benefit.  Below are a couple key quotes from the research that stress the benefits of Omega-3 fatty acids.


“Mechanisms underlying the anti-inflammatory actions of EPA and DHA include altered cell membrane phospholipid fatty acid composition, disruption of lipid rafts, inhibition of activation of the pro-inflammatory transcription factor”

“Inappropriate, excessive or uncontrolled inflammation contributes to a range of human diseases. Inflammation involves a multitude of cell types, chemical mediators and interactions.”



  • 1 pound previously frozen wild salmon, skinned and cut into 3/4-inch cubes
  • 1 medium ripe avocado, diced
  • ½ cup thinly sliced yellow onion
  • ½ cup thinly sliced scallion greens
  • ½ cup chopped fresh cilantro
  • ¼ cup tobiko (flying fish roe) or other caviar
  • 3 tablespoons reduced-sodium tamari
  • 2 teaspoons toasted (dark) sesame oil
  • ½ teaspoon Sriracha

Calder, P. C. (2017). Omega-3 fatty acids and inflammatory processes: From molecules to man. Biochemical Society Transactions, 45(5), 1105–1115.

Our Message

Our Chiropractors located in Minneapolis, near the corner of MN-100 S & Lake Rd./Westside Dr., will teach you what the research says about how and why we should eat a better diet, move more and have more positive thoughts. By improving these areas of our lives we can become healthier, decrease back pain and avoid diabetes and other diseases!