The causes are often related to sitting for a long time, lack of exercise, incorrect working posture, overweight or overtraining.
In addition to adjusting lifestyle and exercise appropriately, nutrition also plays an important role in supporting spinal and muscular health and reducing the risk of prolonged lower back pain.
One of the food groups to prioritize is calcium-rich foods. Calcium is an important component in maintaining bone density and supporting the functioning of the musculoskeletal system.
Young people with lower back pain can supplement calcium from low-fat milk, yogurt, cheese, small fish including bones, shrimp, crab and dark green vegetables such as kale, spinach. Providing enough calcium helps bones become stronger, reducing the risk of spinal damage in the future.
Besides calcium, vitamin D is also very necessary because it helps the body absorb calcium effectively. Vitamin D sources can come from salmon, mackerel, egg yolks and exposure to sunlight in the morning. Prolonged vitamin D deficiency can reduce bone health and make musculoskeletal pain symptoms worse.
Young people with lower back pain should also increase foods rich in omega-3 such as salmon, sardines, herring, chia seeds and flaxseed. Omega-3 has anti-inflammatory properties, supporting the reduction of chronic inflammatory reactions that can affect joints and tissues around the spine. This is a nutrient that many studies have assessed as beneficial for musculoskeletal health.
High-quality protein is also very important because it helps maintain muscle mass, especially the back and abdomen muscle groups – muscle groups that support the spine. Lean meat, fish, eggs, soybeans, beans and milk are good sources of protein that should be supplemented regularly in your daily diet.
You should also eat more green vegetables and fresh fruits such as oranges, grapefruits, kiwis, dragon fruit and berries. These foods provide vitamin C, antioxidants and minerals that help protect connective tissues, supporting the body's recovery process.
At the same time, young people should limit fast food, sugary foods, carbonated soft drinks and alcohol because these types can increase inflammation and affect bone and joint health.
A balanced diet combined with reasonable exercise, maintaining a suitable weight and adequate rest will help young people reduce the risk of prolonged lower back pain, while supporting the long-term protection of the spine.
