1. Balance your diet
Some foods can have anti-inflammatory effects and can help ward off back pain. Back-friendly foods include cherries, olive oil, salmon, mackerel, albacore tuna, flaxseed, walnuts, soy products, nuts, green tea, and ginger. On the other end of the diet spectrum, some foods can contribute to pain. So, avoid vegetable oils such as corn, safflower, sunflower, cottonseed, or “mixed” vegetable oils, margarine and vegetable shortening, processed foods, products containing high-fructose corn syrup, foods high in saturated fat, and foods made with trans fats.