If you’ve ever wondered whether your diet could be making your back pain worse, you’re not imagining things. At Absolute Integrative Physical Medicine in Vacaville, we treat patients every day who are struggling with chronic lower back pain, sciatica, and nerve-related symptoms—without realizing that their food choices may be contributing to their inflammation and discomfort.

The link between nutrition and nerve pain is real. In this guide, we’ll break down the best foods for sciatica and back pain, highlight the worst dietary triggers for nerve inflammation, and explain how making small changes in your meals could lead to significant improvements in how you feel.

Inflammation: The Root of Most Back Pain and Sciatica

When patients ask us, “What causes chronic back pain that won’t go away?” or “Why won’t my sciatica heal even with physical therapy?”, inflammation is often a key missing link.

Inflammation is the body’s natural defense mechanism. But when it becomes chronic, due to poor diet, stress, or injury, it can trigger or worsen nerve compression, muscle spasms, joint degeneration, and pain.

Sciatica, in particular, is often aggravated by systemic inflammation. This means that even if you’re doing spinal decompression or therapy, an inflammatory diet could be keeping your nerves irritated and your body in a pain loop.

What Are the Best Anti-Inflammatory Foods for Sciatica?

If you’re looking for foods that reduce nerve inflammation and support spinal health, these are the top choices to add to your plate:

• Omega-3 Rich Foods
  Wild-caught salmon, sardines, flaxseeds, and walnuts are high in omega-3 fatty acids. These fats are known to reduce inflammation and may help calm irritated sciatic nerves.
• Dark Leafy Greens
  Spinach, kale, and Swiss chard contain magnesium, calcium, and antioxidants that support muscle relaxation and reduce oxidative stress on nerves.
• Berries and Cherries
  Blueberries, raspberries, and tart cherries contain powerful polyphenols that fight inflammation and reduce joint pain.
• Turmeric and Ginger
  These natural anti-inflammatory spices can be added to smoothies, teas, or meals. Turmeric contains curcumin, a compound studied for reducing nerve pain and back inflammation.
• Bone Broth
  Rich in collagen, glycine, and minerals, bone broth can help support spinal discs, joints, and overall connective tissue health—especially useful for degenerative disc disease and lumbar stiffness.

Foods That Make Sciatica and Back Pain Worse

Just as certain foods help relieve nerve inflammation, others can silently contribute to it. If you're dealing with radiating pain down your leg or constant tightness in your lower back, you may want to avoid:

• Processed Seed Oils
  Corn, soybean, canola, and vegetable oils are high in omega-6 fatty acids, which promote inflammation. These are found in most fast foods, fried items, and packaged snacks.
• Refined Sugars and Carbs
  Diets high in white bread, pastries, and sugary drinks spike blood sugar and insulin, which leads to more inflammation and worsens sciatica-related flare-ups.
• Alcohol
  Alcohol can deplete B vitamins critical for nerve function and may trigger nerve pain or neuropathy symptoms in some individuals.
• Nightshade Vegetables (for some)
  Tomatoes, eggplant, and peppers may aggravate joint pain and inflammation in people sensitive to them.

Can Diet Really Help with Chronic Back Pain?

Many patients come to us wondering, “Can nutrition help with chronic back pain?” or “Is there a natural way to ease sciatica symptoms without drugs?”

The answer is yes — when combined with postural correction, spinal decompression, and lifestyle changes, an anti-inflammatory diet can make a measurable difference. By reducing systemic inflammation, supporting nerve repair, and improving gut health, you set the stage for deeper and longer-lasting healing.

Nutritional Deficiencies Linked to Sciatica and Back Pain

Several vitamins and minerals play a role in nerve and spinal health. Deficiencies can slow healing or worsen symptoms.

Common deficiencies we see in patients with sciatica:

• Vitamin D – linked to chronic pain and poor spinal disc hydration
• Vitamin B12 – critical for nerve repair and preventing neuropathy
• Magnesium – helps calm nerve excitability and muscle spasms
• Omega-3s – reduce inflammation and support neurological function

The AIPM Approach: Nutrition + Nerve Relief

At Absolute Integrative Physical Medicine, we don’t just treat pain—we look for root causes. That includes nutritional imbalances, food-driven inflammation, and gut-brain interaction.

Whether you’re dealing with sciatica, herniated discs, or chronic lower back tension, we incorporate lifestyle and nutrition recommendations alongside:

• Digital posture scans
• Spinal decompression therapy
• Cold laser and nerve treatments
• Functional testing and supplement protocols

This whole-body approach gives our patients better results—without injections or unnecessary medications.

Final Thoughts: Start With Your Plate

If you’re asking, “What should I eat if I have sciatica?” or “Can food help back pain without medication?”—you’re already on the right path. Healing isn’t just about your spine; it’s about your system.

Start by cutting out inflammatory foods and adding nutrient-dense meals that support nerve repair and spinal health. Every bite either fuels healing—or fuels pain.