Article Rundown

• How does diet effect recovery?
• How injuries differ with diet?
• Should you cut out gluten or other things?
• Should you gain weight?
• Should you lose weight?

Does Diet Impact Back Pain?

In this video, I explore the relationship between nutrition, diet, and back pain—a topic frequently addressed by self-proclaimed experts who advocate for eliminating substances such as artificial dyes, gluten, and sweeteners. I often receive inquiries such as, “Brian, I was advised that removing gluten from my diet will alleviate my inflammatory processes and resolve my back pain.” However, my experience suggests that addressing back pain is rarely as straightforward as simply removing gluten or other specific items from your diet. The complexity of back pain often depends on the nature and severity of the injury and the affected tissues. In this discussion, I will explain how diet can impact recovery from back pain, drawing from the principles outlined in the “Gift of Injury.”

While diet undeniably plays a crucial role in healing and recovery, its effectiveness is contingent upon the specifics of your injury. Back injuries and the associated tissues—bone, ligament, nerve, or articular cartilage—heal differently. This is distinct from more straightforward inflammatory responses, such as those from an achy knee or sore shoulder, where dietary changes might yield more immediate results. I have yet to observe a case where simply eliminating yellow M&Ms or Mountain Dew Code Red miraculously resolved back pain. If such a remedy works, the injury might not be as severe as initially thought. Conversely, a diet high in junk food and fast food, leading to excessive weight gain and chronic inflammation, is unlikely to benefit your injury. On the other hand, a clean diet that reduces inflammation is not necessarily a cure for disc or bone healing issues.

Should You Lose or Gain Weight?

So, how can diet influence your healing process, and how does it vary with different types of injuries? Dietary changes and weight loss might not always benefit individuals with an unstable spine—where discs have become soft and analogous to a car tire losing air. In such cases, gaining weight, but in a controlled manner involving core stiffening, strengthening strategies, and spinal stabilization, may be more advantageous, as discussed in Gift of Injury. This approach can help stabilize the spine and reduce long-term pain.

Conversely, I encountered a situation where, after being pain-free for about nine months and participating in The Arnold 2014 XPC Finals, my back flared up following intense lifting sessions. This flare-up was the only one I experienced in the past eleven years, prompting me to reevaluate my training and consider weight loss. After consulting with Dr. McGill, who agreed that reducing body weight could alleviate spinal stress, I dropped 10%. At 300 pounds, the compressive force on my lower back was substantial with each step (1.5x bodyweight in compressive forces each step on the spine). By reducing my weight by 30 pounds, I significantly lessened the daily compression on my spine, thus improving my overall capacity for lifting.

Conclusion 

My intention is not to criticize those who advocate for eliminating gluten, dyes, or artificial sweeteners, as diet certainly influences healing and recovery. However, the impact is only sometimes as anticipated. Some individuals may benefit from weight gain and core stabilization, while others—like myself—may need to reduce weight to lessen compressive forces on the spine. Assessing your specific back injury is crucial to determining the dietary changes required for optimal recovery.

BRIAN DOES ONLINE AND IN-PERSON COACHING!

Back Injured Average Mary or Joe who wants their life back

Back Injured Athlete Wanting to Return to Sport

Lift and exercise coaching & cueing to troubleshoot form

Program adherence & accountability coaching