Stay hydrated: Drinking plenty of liquids helps the entire body function well, but has special importance for the spine and back. The spinal discs are mainly made up of water, and keeping them well hydrated helps improve flexibility, so they can perform their vital role as shock absorbs between the spinal vertebrae.

Make sure your diet is filled with calcium to maintain and strengthen your bone mass.Dairy products and dark green leafy vegetables are good sources of calcium.Calcium is one of the best known nutrients for bone health, and can be key in preventing osteoporosis

Red grapes have been proved to be effective in recovering the body from almost all kinds of internal pains. These fruits come with a strong compound which is beneficial in blocking the enzymes for reducing tissue degeneration.

The anti-inflammatory benefits in ginger fights back pain and prevents it from coming back if the consumption of continued.

Salmon is packed with the omega 3 fatty acid, a healthy fat known to help those living with chronic pain. salmon fish also has calcitonin, which has been shown to reduce inflammation in joints.

The main active ingredient within turmeric is curcumin, which is an incredibly powerful antioxidant and anti-inflammatory agent.

Consumption of caffeine can reduce back pains and prevent them from coming back. Coffee beans have a magic element which reduces stress along with injuries that you might have sustained due to bad sleep or heavy lifts.