Is Your Diet Making Your Joint and Spine Pain Worse?
- Hoang Nguyen
- Apr 15
- 4 min read
By Dr. Hoang - Healthy Spine Chiropractic Townsville
4/273 Charters Towers Road, Mysterton QLD 4812 | Ph: 0421988676
Millions of Australians experience chronic pain particularly in the neck, lower back, and weight bearing joints like the hips and knees. While many focus on chiropractic care, physical therapy, or medications to manage their symptoms, one powerful contributor to chronic inflammation is often overlooked: YOUR DIET.
Emerging research shows that what we eat may significantly impact inflammation, pain sensitivity, and the body's ability to heal, especially in cases of osteoarthritis, degenerative disc disease, and spinal joint dysfunction.
This blog explores five food categories know to exacerbate inflammation in the body and how avoiding or replacing them can support better joint and spinal health.
1. Sugar and Refined Carbohydrates
How it contributes to pain: Consuming excess sugar elevates blood glucose levels and leads to the production of pro-inflammatory cytokines — chemicals that signal the immune system to ramp up inflammation (Schmidt et al., 2005). Over time, chronic exposure to sugar may worsen conditions like arthritis and degenerative spinal disorders.
Common sources:
Soft drinks, energy drinks
Sweetened cereals
Lollies and desserts
Sauces and packaged foods
Scientific insight: Studies have linked high-sugar diets to increased joint stiffness, fatigue, and inflammatory arthritis symptoms (Guilherme et al., 2019).
Better options: Fresh fruit, herbal teas, or dark chocolate (70%+ cacao) in moderation.
2. Fried and Processed Foods
How it contributes to pain: Fried foods are often cooked in oils high in omega-6 fatty acids, which, when consumed in excess and without sufficient omega-3s, create an imbalance that promotes inflammation. Additionally, many fried and processed foods contain trans fats, which are strongly pro-inflammatory (Calder, 2013).
Common sources:
Takeaway chips and burgers
Packaged frozen meals
Store-bought pastries and pies
Snack foods like crackers and crisps
Scientific insight: The Nutrients Journal reports a direct relationship between trans fat intake and elevated levels of inflammatory markers like C-reactive protein (CRP) and interleukin-6 (IL-6).
Better options: Grilled, roasted, or air-fried meals using olive oil, turmeric, or ginger for natural anti-inflammatory benefits.
3. Red and Processed Meats
How it contributes to pain: Frequent consumption of red and processed meats (like bacon, ham, and sausages) has been associated with increased systemic inflammation due to compounds like saturated fats, nitrates, and advanced glycation end products (AGEs) formed during cooking (Rouhani et al., 2014).
Common sources:
Bacon, sausages, and hot dogs
Deli meats and cured meats
Fatty cuts of beef or lamb
Scientific insight: A systematic review found that reducing red meat intake could lower inflammation and may help manage pain in rheumatoid arthritis and other inflammatory joint diseases.
Better options: Lean poultry, salmon, tuna, or plant-based proteins such as lentils, tofu, or legumes.
4. Refined Grains and Carbohydrates
How it contributes to pain: Highly refined grains are rapidly digested, causing blood sugar spikes that can trigger inflammation. This can worsen existing joint or back pain, particularly in individuals with metabolic disorders or obesity.
Common sources:
White bread and white rice
Cookies and pastries
Commercial crackers and breakfast cereals
Scientific insight: Refined carbohydrates increase inflammatory markers similarly to sugar and may negatively affect joint tissue by elevating insulin resistance (Liu et al., 2002).
Better options: Whole grains like oats, quinoa, brown rice, buckwheat, or whole grain wraps.
5. Alcohol
How it contributes to pain: While moderate alcohol may have some cardiovascular benefits, regular or heavy drinking can interfere with sleep quality, liver detoxification, and the body’s inflammatory balance. Alcohol can also impair nutrient absorption, including magnesium and B vitamins critical for nerve and muscle health.
Scientific insight: A review published in Current Opinion in Rheumatology links alcohol consumption to increased flare-ups in autoimmune arthritis and impaired joint healing (Maxwell et al., 2010).
Better options: Sparkling water with lemon or cucumber, herbal infusions, or kombucha (with low sugar content).
What Does This Mean for Your Spine and Joints?
The spine houses the central nervous system and supports nearly every function in your body — from posture and movement to digestion and circulation. Inflammation affecting spinal joints (e.g. facet joints), discs, or surrounding muscles can reduce mobility, increase pain, and slow recovery.
By reducing the intake of pro-inflammatory foods and increasing anti-inflammatory options, patients may experience improvements in:
Morning stiffness
Joint swelling and mobility
Muscle tightness in the neck and lower back
Overall pain levels and quality of life
Support Beyond Diet: Chiropractic Care That Complements Your Lifestyle
At Healthy Spine Chiropractic in Townsville, we take a whole-body approach to spinal health. While nutrition is only one part of the puzzle, it works synergistically with treatments like:
Spinal Decompression Therapy – to reduce disc pressure
Chiropractic Adjustments – to restore joint mobility
Soft Tissue Therapy – to reduce muscle tension and inflammation
Exercise and Postural Advice – to support long-term recovery
By Dr. Hoang - Healthy Spine Chiropractic Townsville
4/273 Charters Towers Road, Mysterton QLD 4812 | Ph: 0421988676
References
Schmidt, M. I., Duncan, B. B., et al. (2005). Consumption of sugar-sweetened beverages and incidence of type 2 diabetes mellitus in African American women. American Journal of Clinical Nutrition, 82(5), 897–902.
Calder, P. C. (2013). Omega-3 polyunsaturated fatty acids and inflammatory processes: nutrition or pharmacology? British Journal of Clinical Pharmacology, 75(3), 645–662.
Rouhani, M. H., Salehi-Abargouei, A., et al. (2014). Red and processed meat intake and risk of inflammation and obesity: A systematic review. Obesity Reviews, 15(9), 740–748.
Liu, S., Manson, J. E., et al. (2002). Glycemic load, carbohydrate intake, and risk of coronary heart disease. The American Journal of Clinical Nutrition, 75(3), 492–498.
Maxwell, J. R., Potter, M. L., et al. (2010). Alcohol and rheumatoid arthritis: An overview. Current Opinion in Rheumatology, 22(3), 330–335.
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