Flambéed celeriac
8 min reading time
Share
Save

Food for back pain

Dr. med. Irene Brunhuber
Read article

Tips against inflammation & pain

Food against back pain? Works well! With these top tips from the Park Igls Health Centre Tyrol, the pioneers of Modern Mayr Medicine, you can prevent inflammation and pain.

Modern Mayr Medicine

Antibacterial diet

"Pain in the musculoskeletal system is in many cases related to inflammatory processes in the body. Unfortunately, we cannot eat ourselves pain-free. But there are foods that have an anti-inflammatory effect, nourish our supporting connective tissue and support bone and muscle function.

In this way we reduce the risk of osteoporosis and thus also of bone fractures, such as vertebral fractures, and consequently chronic back pain," knows Dr. Irene Brunhuber, specialist in internal medicine and former Mayr doctor at the Park Igls Medical Spa Resort.

Modern Mayr Medicine recommends

Food for back pain

Probiotics

I’m a great fan of probiotics. Intestinal biodiversity is crucial for gut health and nutrient absorption. Plus: they boost the production of happiness hormones! Find probiotics in fermented foods such as yoghurt, sauerkraut and kombucha or buy probiotic supplements if you prefer.

PLUS: The bacterial strains are involved in serotonin metabolism and thus influence the production of happiness hormones! So you eat twice as much to combat back pain.

Acid-base balance

A balanced acid-alkaline balance not only keeps the gut healthy, but also reduces the risk of inflammation. This means including alkaline sources such as vegetables, potatoes, fruit and herbs in your diet. Reduce cereals, meat and fish (with the exception of omega-3 acid sources). Avoid alcohol, sugar and coffee as much as possible when eating to combat back pain.

Foods rich in tryptophan, a precursor of the happiness hormone serotonin, lift the mood and reduce the perception of pain. Nuts, especially cashew nuts, seeds, bananas and dark chocolate contain the highest amounts.

Omega-3 fatty acids

Foods containing omega-3 fatty acids relieve back pain caused by inflammation. These are fatty fish such as salmon, herring and mackerel. High-quality oils with anti-inflammatory fatty acids include linseed oil, walnut oil, rapeseed oil and fish oil. One of the top tips when eating for back pain!

Calcium & magnesium

Calcium: Keep bones strong and resilient with a diet rich in hard cheeses, leafy vegetables and pulses. And avoid fast and convenience foods: these can contain high levels of phosphorus which dissolves calcium in bones.

Magnesium: Magic mineral magnesium is an allrounder and, unsurprisingly, it’s great for bone health too as it helps assimilate calcium into the bone and activates vitamin D. It also helps to lower the risk of osteoporosis in women after menopause.

Vitamins D, K, C

Vitamin D promotes the absorption of calcium from food in the intestine. It can be found in oily fish, dairy products, eggs and certain mushrooms such as porcini, morel and button mushrooms. However, vitamin D is metabolised in the body with the help of sunlight. In other words, if the skin is not exposed to sunlight, a vitamin D deficiency inevitably develops and calcium absorption in the intestine is also prevented.

Vitamin K forms proteins that we need for bone formation and bone strength. Green vegetables and salads contain the largest amount of this light-sensitive vitamin and should therefore be included in your diet to combat back pain. Please note: Store vitamin K-rich foods in a dark place!

Perhaps the most popular vitamin (C) is essential for back health, as it forms collagen and thus nourishes the supporting connective tissue. It is found in fruit, vegetables, especially cabbage and green vegetables, as well as in herbs.

Water, herbal teas & antioxidants

I cannot overemphasise the importance of fluid intake on all aspects of health, including our backs. Drink plenty of water and herbal teas to keep your spinal disks hydrated and your back supple.

Antioxidants are found in a wide range of delectable foods such as dark chocolate, blueberries, leafy greens and pulses. They reduce oxidative stress, which is associated with chronic inflammation in the body. Reducing inflammation has positive effects on back pain as well.

Hotel room view

Detox Classic

Time out for your health!
Details
Hotel room

Detox Intensive

Ideal for anyone aiming for optimal health benefits on as broad a basis as possible.
Details
Massage therapy man

Physio Fit

Focus on relieving back and joint pain so that you can live a healthy and pain-free life.
Details
Facial massage woman

Neuro Fit

This specialised programme helps for degenerative diseases of the nervous system such as Parkinson’s or multiple sclerosis.
Details
Yoga in the park

De-Stress

This programme promotes regeneration, allowing you to experience a new level of wellbeing.
Details
Patient discussion

Detox Medical Check

This medical check gives you the opportunity to complete a series of comprehensive and important preventative examinations using state-of-the-art…
Details
Hotel room with view

Detox Short Break

Time for a well-deserved time-out! This short break is the ideal way to get away from it all and relax mind, body and soul.
Details
Woman enjoying workout

Meno Chance

Love your age – experience your body, mind and soul as a hormonious whole, discover your second Spring with joy and have time for…
Details
Couple on the ergometer

Fit not Fatigue

Get your energy back and enjoy everyday life.
Details
Room view

Immune Booster

We recommend this programme for people affected by increased susceptibility to infections.
Details

Detox Classic & Ultrasound Check

Combine our Detox Classic programme with a comprehensive specialist ultrasound examination of the abdominal organs and vessels, the…
Details

Sleep Fit

This programme relies on a sound combination of medical diagnostics, manual therapy, mental coaching and relaxation-promoting treatments.…
Details
An illuminated hotel building glows at night beneath a radiant digital tree

New Year’s Eve at Park Igls

26.12.2025 - 04.01.2026
9 nights - arrive on 26 December 2025
Details
Hotel room with a view

Easter at Park Igls

29.03. - 05.04.2026
1 week from 29 March to 5 April 2026
Details
Cycling with view

Active Summer Weeks

28.06. - 12.07.2026
28 June to 5 July or 5 to 12 July 2026 - Combine your passion for sport with our expertise for health
Details
Modern Mayr-Cuisine

Eating to help with back pain doesn't just mean eating healthily, but also savoury, varied and fresh! You can find out more about nutrition according to Modern Mayr Cuisine here.

Park Igls Blog

For those who want to know more

Man receiving neck massage, lying relaxed on white couch
Metabolic syndrome affects many men over 40 – often unnoticed. Discover how blood pressure, testost…
Read article
ParkZeit Story
Woman lying down during carotid artery ultrasound examination
Thyroid disorders such as hypo- or hyperthyroidism affect metabolism, hormones and overall wellbein…
Read article
ParkZeit Story
Sugar and health
With healthy fats, unsaturated fats and omega-3, you support your cells, hormones and brain. Discov…
Read article
ParkZeit Story
A handful of ancient emmer wheat | © Christian Forcher
A quiet revolution in the bread basket: At Park Igls, a handcrafted emmer bread roll made from anci…
Read article
ParkZeit Story
Thoughtful middle-aged woman with long red hair – a moment of self-reflection at Park Igls Medical Spa Resort
Headaches are common – but often, the real cause lies in the gut. At Park Igls, we take a holistic…
Read article
ParkZeit Story
With expertise in holistic medicine, better ageing and burnout support, Dr Matzenauer guides guests…
Read article
ParkZeit Story
Two women doing yoga in the park, one hand raised
Rethinking health: At Park Igls, global trends like longevity medicine and mental wellness have lon…
Read article
ParkZeit Story
Flambéed celeriac
A vegetarian gourmet recipe from the Mayr cuisine at Park Igls: Head Chef Markus Sorg combines tend…
Read article
ParkZeit Story
Kompressionstherapie | © Christian Forcher
Intermittent pneumatic compression at Park Igls gently stimulates lymphatic flow, reduces swelling…
Read article
ParkZeit Story
Woman in loungewear curled up in bed – rest and retreat during menstrual discomfort

Recognising and Treating Sleep Maintenance Insomnia

Regeneration
Medicine
Night-time awakenings, restless sleep, and heavy fatigue in the morning – sleep maintenance insomni…
Read article

About the author

Dr. med. Irene Brunhuber

The specialist in internal medicine was a valued Mayr doctor at the Park Igls Medical Spa Resort for several years in the past.